Comparing Nutrients in 1 kilogram Almond Flour VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Almond Flour	Canned Kidney Beans	Recommended Dietary Allowance
Energy	NA	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	NA	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	244% 93g	113% 43g	38g per day for Men 19-50 years
Protein	468% 262g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	232% 2320mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	150% 1.35mg	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	403% 32.2mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Canned Kidney Beans:

• 1 kilogram of Almond Flour has 14.7 times more Vitamin B2, 9.7 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned Kidney Beans.
• Both Almond Flour and Canned Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.

Comparing minerals per 1 kilogram for Almond Flour vs Canned Kidney Beans:

• 1 kilogram of Almond Flour has 6.8 times more Calcium, 7.2 times more Copper, 2.8 times more Iron, 9.3 times more Magnesium, 10.8 times more Manganese, 5.7 times more Phosphorus, 2.8 times more Potassium and 6.1 times more Zinc than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 331.1 times more Sodium and 18.1 times more Water than Almond Flour.
• Both Almond Flour as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 83.7 times more Fat, 2.2 times more Fiber and 5 times more Protein than Canned Kidney Beans.
• Both Almond Flour and Canned Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.