Comparing Nutrients in 1 pound Shelf Stable Unsweetened Almond Milk VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.35% 68kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.35g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.72% 1.14g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	78% 102g	130g per day for Men 19-50 years
Sugars	5.07% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	111% 42g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.045mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.4% 4.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.54μg	84% 336μg	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	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 186IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	191% 28.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	83.5% 835mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	146% 1.3mg	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	16% 1.27mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	62.7% 1.44mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.83% 41mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	12% 438g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Shelf Stable Unsweetened Almond Milk versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Shelf Stable Unsweetened Almond Milk vs Boiled California Red Kidney Beans:

• 1 pound of Shelf Stable Unsweetened Almond Milk has more Vitamin D than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains more Vitamin B1, 6.2 times more Vitamin B2, 7.7 times more Vitamin B3, 21.9 times more Vitamin B5, more Vitamin B6 and 74 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Shelf Stable Unsweetened Almond Milk vs Boiled California Red Kidney Beans:

• 1 pound of Shelf Stable Unsweetened Almond Milk has 2.8 times more Calcium, 18 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 14.5 times more Copper, 10.6 times more Iron, 8 times more Magnesium, 8 times more Manganese, 15.2 times more Phosphorus, 6.3 times more Potassium, 12 times more Selenium and 14.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 8.3 times more Energy, more Omega 3, 17.1 times more Carbohydrate, 46.5 times more Fiber and 22.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 1 pound of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.