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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Blanched Almonds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	203% 5900kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	175% 228g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	195% 74g	38g per day for Men 19-50 years
Protein	382% 214g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	92% 1.2mg	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	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	1583% 238mg	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

	Blanched Almonds	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	236% 2360mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	269% 2.42mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	207% 4.77mg	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	203% 1420mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	18% 669g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Blanched Almonds has 12.3 times more Vitamin B2, 6.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 791.7 times more Vitamin E than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 2.7 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Boiled Red Kidney Beans:

• 1 kilogram of Blanched Almonds has 8.4 times more Calcium, 4.2 times more Copper, 6 times more Magnesium, 3.8 times more Manganese, 3.4 times more Phosphorus, 1.6 times more Potassium, 2.7 times more Selenium and 2.8 times more Zinc than Boiled Red Kidney Beans.
• Both Blanched Almonds and Boiled Red Kidney Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 4.6 times more Energy, 105 times more Fat, 54.9 times more Saturated Fat, 115.6 times more Omega 6, 14.5 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 42 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Red Kidney Beans provide inadequate amounts of Omega 6