Comparing Nutrients in 1 kilogram Plain Almond Butter with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Plain Almond Butter with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	212% 6140kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	205% 65.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	460% 598g	130g per day for Men 19-50 years
Sugars	86.5% 62.7g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 61.4g	NA	g per day for Men 19-50 years
Fiber	271% 103g	655% 249g	38g per day for Men 19-50 years
Protein	374% 210g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	California 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	34% 0.41mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	305% 3.97mg	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	133% 530μg	985% 3940μg	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	50% 45mg	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	1614% 242mg	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

	Plain Almond Butter with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	347% 3470mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	1222% 11mg	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	436% 35mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	435% 10mg	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	726% 5080mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Plain Almond Butter with Salt vs California Red Kidney Beans:

• 1 kilogram of Plain Almond Butter with Salt has 4.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 12.9 times more Vitamin B1, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Plain Almond Butter with Salt.
• 1 kilogram of Plain Almond Butter with Salt have insufficient amounts of Vitamin C
• Both Plain Almond Butter with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plain Almond Butter with Salt vs California Red Kidney Beans:

• 1 kilogram of Plain Almond Butter with Salt has 1.8 times more Calcium, 1.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 20.6 times more Sodium and 1.3 times more Zinc than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.7 times more Iron, 2 times more Potassium and 1.3 times more Selenium than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and California Red Kidney Beans contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Almond Butter with Salt has 1.9 times more Energy, 222 times more Fat, 181.9 times more Saturated Fat and 251.9 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 12 times more Omega 3, 3.2 times more Carbohydrate and 2.4 times more Fiber than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Plain Almond Butter with Salt provide inadequate amounts of Omega 3
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6