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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Plain Almond Butter	Red Kidney Beans	Recommended Dietary Allowance
Energy	212% 6140kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	471% 613g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	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	400% 152g	38g per day for Men 19-50 years
Protein	374% 210g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	132% 21mg	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	1910% 573μg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Red Kidney Beans	Recommended Dietary Allowance
Calcium	347% 3470mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	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	436% 35mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	254% 28mg	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 VS Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Plain Almond Butter 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 Plain Almond Butter vs Red Kidney Beans:

• 1 kilogram of Plain Almond Butter has 4.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 115.3 times more Vitamin E than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 14.8 times more Vitamin B1, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• 1 kilogram of Plain Almond Butter have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Raw 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 vs Red Kidney Beans:

• 1 kilogram of Plain Almond Butter has 4.2 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 1.9 times more Manganese and 1.3 times more Phosphorus than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.9 times more Iron, 1.8 times more Potassium and 1.3 times more Selenium than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Red Kidney Beans contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Almond Butter has 1.8 times more Energy, 52.4 times more Fat, 27 times more Saturated Fat, 59.7 times more Omega 6 and 2.1 times more Sugars than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 51.1 times more Omega 3, 3.3 times more Carbohydrate and 1.5 times more Fiber than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Plain Almond Butter provide inadequate amounts of Omega 3
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6