Comparing Nutrients in 1 pound Blanched Almonds VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Blanched Almonds	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	92% 2676kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	204% 265g	130g per day for Men 19-50 years
Sugars	29% 21g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	297% 113g	38g per day for Men 19-50 years
Protein	173% 97g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Royal 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	72% 0.87mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	138% 1.8mg	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	55.6% 222μg	446% 1783μg	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	22.7% 20.4mg	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	718% 108mg	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

	Blanched Almonds	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	107% 1070mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	504% 4.54mg	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	186% 15mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	219% 5.03mg	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	312% 2182mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	180% 6105mg	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	5.75% 86mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	110% 12mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.46% 54g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 2 times more Vitamin B1, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6, 8 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Blanched Almonds have 1.8 times more Calcium, 1.9 times more Magnesium, 1.7 times more Manganese and 1.5 times more Sodium than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 2.7 times more Iron and 2 times more Potassium than Blanched Almonds.
• Both Blanched Almonds and Raw Royal Red Kidney Beans have similar amounts of Copper, Phosphorus, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.8 times more Energy, 116.7 times more Fat, 60.8 times more Saturated Fat and 127.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 38 times more Omega 3, 3.1 times more Carbohydrate and 2.5 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Raw Royal Red Kidney Beans have similar amounts of Protein per 1 lb.
• Both Blanched Almonds as well as Raw Royal Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.