Comparing Nutrients in 1 pound Almonds VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Almonds	Boiled 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	77.5% 0.93mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	147% 590μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Almonds have 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.
• While Boiled All Types Kidney Beans contain 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Almonds have 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.
• While Boiled All Types Kidney Beans contain 15.2 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Boiled All Types Kidney Beans contain 56.7 times more Omega 3 than Almonds.
• Both Almonds and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.