Comparing Nutrients in 14 ounces Blanched Almonds VS Boiled Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Blanched Almonds	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	80.7% 2342kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	97% 37g	38g per day for Men 19-50 years
Protein	152% 85g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	94% 937mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	163% 13mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	80.5% 564mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Boiled Royal Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Boiled Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Boiled Royal Red Kidney Beans:

• 14 ounces of Blanched Almonds have 2 times more Vitamin B1, 10.6 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Royal Red Kidney Beans.
• While 14 oz of Boiled Royal Red Kidney Beans contain 1.5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Boiled Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 14 ounces.
• Both Blanched Almonds as well as Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Boiled Royal Red Kidney Beans:

• 14 ounces of Blanched Almonds have 5.4 times more Calcium, 3.9 times more Copper, 6.4 times more Magnesium, 7.2 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Potassium, 2.7 times more Selenium and 3.3 times more Zinc than Boiled Royal Red Kidney Beans.
• Both Blanched Almonds and Boiled Royal Red Kidney Beans contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 4.8 times more Energy, 308.9 times more Fat, 164.7 times more Saturated Fat, 343.5 times more Omega 6 and 2.3 times more Protein than Boiled Royal Red Kidney Beans.
• While 14 oz of Boiled Royal Red Kidney Beans contain 14.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Boiled Royal Red Kidney Beans offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 14 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6