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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Almond paste	8%	52%	40%

Macro Nutrients

	California Red Kidney Beans	Almond paste	Recommended Dietary Allowance
Energy	51.6% 1497kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 271g	167% 217g	130g per day for Men 19-50 years
Sugars	NA	227% 164g	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	297% 113g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	197% 111g	73% 41g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Almond paste	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	12.6% 0.16mg	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	82.8% 331μg	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	0.5% 0.45mg	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	NA	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Almond paste	Recommended Dietary Allowance
Calcium	88.5% 885mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	229% 2.06mg	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	530% 42.4mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	169% 3.9mg	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	262% 1837mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	1.73% 64g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 6.5 times more Vitamin B1, 1.4 times more Vitamin B3, 6.9 times more Vitamin B5, 11 times more Vitamin B6, 5.4 times more Vitamin B9 and 45 times more Vitamin C than Almond paste.
• While Almond paste contains 1.9 times more Vitamin B2 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw California Red Kidney Beans have 2.4 times more Copper, 5.8 times more Iron, 1.2 times more Magnesium, 1.6 times more Phosphorus, 4.7 times more Potassium and 1.7 times more Zinc than Almond paste.
• While Almond paste contains 1.3 times more Selenium than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Almond paste have similar amounts of Calcium and Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 1.3 times more Carbohydrate, 5.2 times more Fiber and 2.7 times more Protein than Almond paste.
• While Almond paste contains 1.4 times more Energy, 111 times more Fat, 73 times more Saturated Fat, 2.4 times more Omega 3 and 103.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.