Comparing Nutrients in 1 pound Almond Flour VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Almond Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	NA	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	111% 42g	111% 42g	38g per day for Men 19-50 years
Protein	212% 119g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1045% 313μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	105% 1052mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	146% 1.3mg	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	183% 14.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	62.7% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	364% 164μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2322mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond Flour versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond Flour vs Boiled California Red Kidney Beans:

• 1 pound of Almond Flour has 12.1 times more Vitamin B2 and 7.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.

Comparing minerals per 1 pound for Almond Flour vs Boiled California Red Kidney Beans:

• 1 pound of Almond Flour has 3.5 times more Calcium, 3.4 times more Copper, 5.2 times more Magnesium, 5.7 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium and 3.3 times more Zinc than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.6 times more Selenium than Almond Flour.
• Both Almond Flour and Boiled California Red Kidney Beans contain similar levels of Iron per one pound.
• 1 pound of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond Flour has 557.8 times more Fat and 2.9 times more Protein than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 1.4 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Boiled California Red Kidney Beans offer comparable quantities of Fiber per one pound.