Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Canned Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Energy	29% 840kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	145% 188g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	61% 44.3g	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	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	% 0g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 43.4g	g per day for Men 19-50 years
Fiber	113% 43g	271% 103g	38g per day for Men 19-50 years
Protein	93% 52.2g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1910% 573μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	133% 530μg	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	13.3% 12mg	0% 0mg	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	1.33% 0.2mg	1614% 242mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Calcium	34% 340mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	1038% 9.34mg	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	146% 11.7mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	927% 21.3mg	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	129% 900mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	299% 33mg	11mg per day for Men 19-50 years
Water	21% 780g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Plain Almond Butter per 1 kg

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

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

• 1 kilogram of Canned Kidney Beans has 2.8 times more Vitamin B1 and more Vitamin K than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 18.4 times more Vitamin B2, 7.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 1210.5 times more Vitamin E than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin E
• 1 kilogram of Plain Almond Butter have insufficient amounts of Vitamin K
• Both Canned All Types Kidney Beans as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Kidney Beans has 42.3 times more Sodium and 47.6 times more Water than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 10.2 times more Calcium, 6.9 times more Copper, 3 times more Iron, 10.3 times more Magnesium, 12.7 times more Manganese, 5.6 times more Phosphorus, 3.2 times more Potassium, 2.7 times more Selenium and 7.2 times more Zinc than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 11.7 times more Omega 3 than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 7.3 times more Energy, 92.5 times more Fat, 29.4 times more Saturated Fat, 128.3 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fiber and 4 times more Protein than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6
• 1 kilogram of Plain Almond Butter provide inadequate amounts of Omega 3