Comparing Nutrients in 1 pound Oil Roasted Almonds VS Canned low Salt Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Oil Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	95% 2753kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	11.6% 8.4g	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	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 8.4g	g per day for Men 19-50 years
Fiber	125% 47.6g	63.3% 24g	38g per day for Men 19-50 years
Protein	172% 96g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	28% 0.36mg	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	30.6% 122μg	29.5% 118μg	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	4.03% 3.63mg	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	785% 118mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	132% 1320mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	74% 0.67mg	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	209% 16.7mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	57.4% 1.3mg	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	302% 2114mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	34.7% 1179mg	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	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Canned low Salt Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Canned low Salt Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Canned low Salt Red Kidney Beans with Liquids:

• 1 pound of Oil Roasted Almonds has 11.7 times more Vitamin B2, 7.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 1298.5 times more Vitamin E than Canned low Salt Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids low Salt contains more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned low Salt Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 1 pound of Canned low Salt Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Canned Red Kidney Beans Solids and Liquids low Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Canned low Salt Red Kidney Beans with Liquids:

• 1 pound of Oil Roasted Almonds has 10 times more Calcium, 6.5 times more Copper, 2.9 times more Iron, 9.1 times more Magnesium, 8.5 times more Manganese, 4.4 times more Phosphorus, 2.7 times more Potassium, 3.7 times more Selenium and 5 times more Zinc than Canned low Salt Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids low Salt contains 117 times more Sodium and 27.8 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 7.5 times more Energy, 153.3 times more Fat, 33.7 times more Saturated Fat, 162.9 times more Omega 6, 2.5 times more Sugars, 2 times more Fiber and 4.1 times more Protein than Canned low Salt Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids low Salt contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned low Salt Red Kidney Beans with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Canned low Salt Red Kidney Beans with Liquids provide inadequate amounts of Omega 6