Comparing Nutrients in 14 ounces Roasted Almonds VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Roasted Almonds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	82% 2373kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	45.3% 59g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	10% 7.34g	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	0.055% 0.04g	0% 0g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 7.34g	g per day for Men 19-50 years
Fiber	114% 43.3g	45% 17g	38g per day for Men 19-50 years
Protein	149% 83g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	24.4% 0.32mg	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	54.6% 218μg	23% 91μg	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	3.53% 3.18mg	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	632% 95mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	106% 1064mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	65% 0.58mg	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	185% 15mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	50.2% 1.15mg	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	267% 1869mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned Red Kidney Beans with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Roasted Almonds have 17.9 times more Vitamin B2, 7.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 1195 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Roasted Almonds have 9.2 times more Calcium, 7.5 times more Copper, 3 times more Iron, 9.3 times more Magnesium, 7.7 times more Manganese, 4.4 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Selenium and 5.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 85.3 times more Sodium and 32.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 7.4 times more Energy, 145.9 times more Fat, 32.7 times more Saturated Fat, 156 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Sugars, 2.5 times more Fiber and 4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 5.1 times more Omega 3 than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6