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

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Almond Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	NA	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	NA	2.85% 0.49g	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	79.6% 103g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	88.3% 33.6g	38g per day for Men 19-50 years
Protein	212% 119g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled 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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	105% 1052mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	122% 1.1mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	94% 2.16mg	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	92% 644mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	53.8% 1828mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	44% 4.85mg	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 Red Kidney Beans per 1 lb

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

• 1 pound of Almond Flour has 12.9 times more Vitamin B2 and 6.9 times more Vitamin B3 than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.4 times more Vitamin B1 and 3.4 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per one pound.

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

• 1 pound of Almond Flour has 8.3 times more Calcium, 4 times more Copper, 5.6 times more Magnesium, 3.8 times more Manganese, 3.6 times more Phosphorus, 1.7 times more Potassium and 2.6 times more Zinc than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.6 times more Selenium than Almond Flour.
• Both Almond Flour and Boiled 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 100.4 times more Fat, 1.3 times more Fiber and 3 times more Protein than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.4 times more Carbohydrate than Almond Flour.