Comparing Nutrients in 1 kilogram Blanched Almonds VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Blanched Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	203% 5900kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	460% 598g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	655% 249g	38g per day for Men 19-50 years
Protein	382% 214g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	159% 1.9mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	236% 2360mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	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	410% 32.8mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds 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 Blanched Almonds vs California Red Kidney Beans:

• 1 kilogram of Blanched Almonds has 3.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.8 times more Vitamin B1, 2.5 times more Vitamin B5, 3.5 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• Both Blanched Almonds 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 Blanched Almonds vs California Red Kidney Beans:

• 1 kilogram of Blanched Almonds has 1.2 times more Calcium, 1.7 times more Magnesium and 1.8 times more Manganese than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 2.9 times more Iron and 2.3 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and California Red Kidney Beans contain similar levels of Copper, Phosphorus, Selenium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.8 times more Energy, 210.1 times more Fat, 109.8 times more Saturated Fat and 229 times more Omega 6 than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 21 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and California Red Kidney Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of California Red Kidney Beans provide inadequate amounts of Omega 6