Comparing Nutrients in 1 pound Kidney Beans VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	52% 1510kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	56% 18g	32g per day for Men 19-50 years
Omega 3	79% 1.27g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.75% 0.81g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	65% 84.7g	130g per day for Men 19-50 years
Sugars	14% 10g	29% 21g	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% 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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	297% 113g	118% 45g	38g per day for Men 19-50 years
Protein	191% 107g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	40% 0.52mg	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	447% 1787μg	55.6% 222μg	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	22.7% 20.4mg	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	6.65% 1mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72% 86μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	65% 649mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	518% 4.66mg	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	465% 37mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	201% 4.63mg	362% 8.32mg	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	264% 1846mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	188% 6378mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw All Types Kidney Beans have 2.8 times more Vitamin B1, 2.5 times more Vitamin B5, 3.5 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 108 times more Vitamin E than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw All Types Kidney Beans have 2.5 times more Iron, 2.1 times more Potassium and 1.3 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Calcium, 1.9 times more Magnesium and 1.8 times more Manganese than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Blanched Almonds have similar amounts of Copper, Phosphorus, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw All Types Kidney Beans have 69.8 times more Omega 3, 3.2 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 63.3 times more Fat, 32.9 times more Saturated Fat, 69.5 times more Omega 6 and 2.1 times more Sugars than Raw All Types Kidney Beans.
• Both Raw All Types Kidney Beans and Blanched Almonds have similar amounts of Protein per 1 lb.
• Both Raw All Types Kidney Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.