Comparing Nutrients in 1 kilogram Almond Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Almond Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	NA	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	NA	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	NA	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	244% 93g	400% 152g	38g per day for Men 19-50 years
Protein	468% 262g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	232% 2320mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Almond Flour has 3.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 5.4 times more Vitamin B1, 4 times more Vitamin B6 and 10.4 times more Vitamin B9 than Almond Flour.

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

• 1 kilogram of Almond Flour has 2.8 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Phosphorus than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 2.1 times more Iron, 2 times more Potassium and 4.3 times more Selenium than Almond Flour.
• Both Almond Flour and Red Kidney Beans contain similar levels of Zinc per one kilogram.
• 1 kilogram of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 47.4 times more Fat than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3.8 times more Carbohydrate and 1.6 times more Fiber than Almond Flour.
• Both Almond Flour and Red Kidney Beans offer comparable quantities of Protein per one kilogram.