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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Plain Almond Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	212% 6140kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	175% 228g	130g per day for Men 19-50 years
Sugars	61% 44.3g	4.4% 3.2g	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	% 43.4g	NA	g per day for Men 19-50 years
Fiber	271% 103g	168% 64g	38g per day for Men 19-50 years
Protein	374% 210g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1910% 573μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	325% 1300μg	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	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	347% 3470mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	240% 2.16mg	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	278% 22mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	187% 4.3mg	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	726% 5080mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	18% 669g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 16.2 times more Vitamin B2, 5.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 807 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Vitamin B1, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Plain Almond Butter no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Plain Almond Butter no Salt has 9.9 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 6.6 times more Magnesium, 5 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium and 3.3 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 40.8 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Plain Almond Butter no Salt has 4.8 times more Energy, 111 times more Fat, 56.9 times more Saturated Fat, 126 times more Omega 6, 13.8 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 24.3 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Plain Almond Butter no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.