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

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	212% 6140kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	172% 224g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	% 43.4g	NA	g per day for Men 19-50 years
Fiber	271% 103g	245% 93g	38g per day for Men 19-50 years
Protein	374% 210g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Boiled 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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	80% 1.04mg	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	185% 740μg	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	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	347% 3470mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	321% 2.9mg	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	373% 30mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	138% 3.18mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	78% 8.6mg	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 California Red Kidney Beans:

• Plain Almond Butter no Salt has 15.1 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Vitamin B1, 1.4 times more Vitamin B9 and more Vitamin C than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Plain Almond Butter no Salt as well as Boiled California Red 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 California Red Kidney Beans:

• Plain Almond Butter no Salt has 5.3 times more Calcium, 3.2 times more Copper, 5.8 times more Magnesium, 6.7 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 40.8 times more Water than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled California Red Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plain Almond Butter no Salt has 5 times more Energy, 616.7 times more Fat, 296.6 times more Saturated Fat, 680.3 times more Omega 6 and 2.3 times more Protein than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 4.6 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled California Red Kidney Beans have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Plain Almond Butter no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.