Comparing Nutrients in 1 pound Boiled Kidney Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Boiled Kidney Beans	Almonds	Recommended Dietary Allowance
Energy	20% 576kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	75% 98g	130g per day for Men 19-50 years
Sugars	2% 1.45g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	76.4% 29g	149% 56.7g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	147% 590μg	50% 200μg	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	6.05% 5.44mg	0% 0mg	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	0.91% 0.14mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	520% 4.68mg	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	126% 10mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	89.4% 626mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Almonds:

• Boiled All Types Kidney Beans have 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 19.6 times more Vitamin B2, 6.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 854.3 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Almonds:

• Boiled All Types Kidney Beans have 15.2 times more Water than Almonds.
• While Almonds contain 7.7 times more Calcium, 4.8 times more Copper, 1.7 times more Iron, 6.4 times more Magnesium, 5.1 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, 3.7 times more Selenium and 3.1 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 56.7 times more Omega 3 than Almonds.
• While Almonds contain 4.6 times more Energy, 99.9 times more Fat, 52.1 times more Saturated Fat, 114.1 times more Omega 6, 13.6 times more Sugars, 2 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.