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

Macros Ratio

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

Macro Nutrients

	Almond Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	NA	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	1.44% 0.24g	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	209% 271g	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	297% 113g	38g per day for Men 19-50 years
Protein	212% 119g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	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	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	105% 1052mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	554% 5mg	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	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	197% 4.54mg	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	262% 1837mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	1.44% 53.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Almond Flour versus 1 lb of 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 California Red Kidney Beans:

• 1 pound of Almond Flour has 3.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 4.7 times more Vitamin B1, 4 times more Vitamin B6 and 10.4 times more Vitamin B9 than Almond Flour.

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

• 1 pound of Almond Flour has 1.6 times more Magnesium, 1.8 times more Manganese and 1.3 times more Phosphorus than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 2.9 times more Iron, 2.2 times more Potassium and 4.3 times more Selenium than Almond Flour.
• Both Almond Flour and California Red Kidney Beans contain similar levels of Calcium, Copper and Zinc 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 200.8 times more Fat than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 3.7 times more Carbohydrate and 2.7 times more Fiber than Almond Flour.
• Both Almond Flour and California Red Kidney Beans offer comparable quantities of Protein per one pound.