Comparing Nutrients in 300 calories Canned Red Kidney Beans VS Blanched Almonds

Weight per 300 calories

• Canned Red Kidney Beans: 242g
• Blanched Almonds: 50.8g

Blanched Almonds have 4.8 times more energy per unit of mass than Canned Red Kidney Beans, Solids, which is very high in comparison to other foods. Canned Red Kidney Beans having average energy density.

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Red Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	3.25% 2.35g	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	0.33% 0.24g	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	% 0.56g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 2.27g	g per day for Men 19-50 years
Fiber	35% 13.3g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.98% 0.039mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.96% 1.1mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.5% 0.058mg	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	17% 67.7μg	6.23% 25μg	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	0.54% 0.48mg	0% 0mg	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	80.5% 12mg	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

	Canned Red Kidney Beans	Blanched Almonds	Recommended Dietary Allowance
Calcium	13.8% 138mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	58% 0.52mg	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	45.4% 3.63mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	40.6% 0.93mg	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	42% 293mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	7.04% 3.87μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	37.3% 559mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	4.45% 165g	0.062% 2.3g	3700g per day for Men 19-50 years

Canned Red Kidney Beans VS Blanched Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Red Kidney Beans or Blanched Almonds?

Lets compare vitamin content per 300 calories of Canned Red Kidney Beans vs Blanched Almonds:

• 300 calories of Canned Red Kidney Beans have 1.7 times more Vitamin B1 and 2.7 times more Vitamin B9 than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 9.3 times more Vitamin B2 and 1.6 times more Vitamin B3 than Canned Red Kidney Beans, Solids.
• 300 calories of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Red Kidney Beans vs Blanched Almonds:

• 300 calories of Canned Red Kidney Beans have 1.3 times more Copper, 2.2 times more Iron, 2 times more Potassium, 2.4 times more Selenium, 57.8 times more Sodium and 1.2 times more Zinc than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 1.9 times more Magnesium than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Blanched Almonds contain similar levels of Calcium, Manganese and Phosphorus per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Red Kidney Beans have 86.8 times more Omega 3, 5.5 times more Carbohydrate, 3.9 times more Sugars, 2.6 times more Fiber and 1.8 times more Protein than Blanched Almonds.
• While 300 kcal of Blanched Almonds contain 10.5 times more Fat, 4.6 times more Saturated Fat and 21.7 times more Omega 6 than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Blanched Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3