Comparing Nutrients in 1 kilogram Roasted Almonds VS Canned low Salt Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	206% 5980kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	114% 148g	130g per day for Men 19-50 years
Sugars	67% 48.6g	25.5% 18.5g	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	0.14% 0.1g	0% 0g	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	% 0.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 18.5g	g per day for Men 19-50 years
Fiber	287% 109g	139% 53g	38g per day for Men 19-50 years
Protein	374% 210g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	61.5% 0.8mg	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	138% 550μg	65% 260μg	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	8.9% 8mg	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	1593% 239mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	268% 2680mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	163% 1.47mg	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	466% 37.3mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	127% 2.9mg	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	673% 4710mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	78% 1170mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Canned low Salt Red Kidney Beans with Liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Canned low Salt Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Canned low Salt Red Kidney Beans with Liquids:

• 1 kilogram of Roasted Almonds has 17.9 times more Vitamin B2, 7.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 1195 times more Vitamin E than Canned low Salt Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids low Salt contains 1.4 times more Vitamin B1 and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• 1 kilogram of Canned low Salt Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Canned low Salt Red Kidney Beans with Liquids:

• 1 kilogram of Roasted Almonds has 9.2 times more Calcium, 7.5 times more Copper, 3 times more Iron, 9.3 times more Magnesium, 7.7 times more Manganese, 4.4 times more Phosphorus, 2.7 times more Potassium, 1.8 times more Selenium and 5.3 times more Zinc than Canned low Salt Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids low Salt contains 39 times more Sodium and 32.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 7.4 times more Energy, 145.9 times more Fat, 32.7 times more Saturated Fat, 156 times more Omega 6, 1.4 times more Carbohydrate, 2.6 times more Sugars, 2.1 times more Fiber and 4 times more Protein than Canned low Salt Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids low Salt contains 5.1 times more Omega 3 than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Canned low Salt Red Kidney Beans with Liquids provide inadequate amounts of Omega 6