Comparing Nutrients in 300 calories Canned low Salt Red Kidney Beans with Liquids VS Oil Roasted Almonds

Weight per 300 calories

• Canned low Salt Red Kidney Beans with Liquids: 370g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 7.5 times more energy per unit of mass than Canned Red Kidney Beans Solids and Liquids low Salt, which is very high in comparison to other foods. Canned low Salt Red Kidney Beans with Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Canned low Salt Red Kidney Beans with Liquids or Oil Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Canned low Salt Red Kidney Beans with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	9.45% 6.85g	3.1% 2.25g	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	% 0g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 2.16g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned low Salt Red Kidney Beans with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.63% 0.48mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	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	24% 96μg	3.34% 13.3μg	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	3.3% 2.96mg	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	0.49% 0.074mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned low Salt Red Kidney Beans with Liquids	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	52.4% 0.47mg	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	58% 4.63mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	47% 1.08mg	53% 1.2mg	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	56% 393mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	28.3% 963mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	7.4% 4.07μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	7.8% 289g	0.037% 1.4g	3700g per day for Men 19-50 years

Canned Low Salt Red Kidney Beans With Liquids VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned low Salt Red Kidney Beans with Liquids or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Canned low Salt Red Kidney Beans with Liquids vs Oil Roasted Almonds:

• 300 calories of Canned low Salt Red Kidney Beans with Liquids have 8.6 times more Vitamin B1, 4.3 times more Vitamin B5, 5.1 times more Vitamin B6, 7.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.6 times more Vitamin B2 and 173.3 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned low Salt Red Kidney Beans with Liquids and Oil Roasted Almonds provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Canned low Salt Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids low Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned low Salt Red Kidney Beans with Liquids vs Oil Roasted Almonds:

• 300 calories of Canned low Salt Red Kidney Beans with Liquids have 2.5 times more Iron, 1.7 times more Phosphorus, 2.8 times more Potassium, 2 times more Selenium, 876.8 times more Sodium, 1.5 times more Zinc and 208.6 times more Water than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.3 times more Calcium than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned low Salt Red Kidney Beans with Liquids and Oil Roasted Almonds contain similar levels of Copper, Magnesium and Manganese per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned low Salt Red Kidney Beans with Liquids have more Omega 3, 6.3 times more Carbohydrate, 3 times more Sugars, 3.8 times more Fiber and 1.8 times more Protein than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 20.5 times more Fat, 4.5 times more Saturated Fat and 21.7 times more Omega 6 than Canned Red Kidney Beans Solids and Liquids low Salt.
• Both Canned low Salt Red Kidney Beans with Liquids and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned low Salt Red Kidney Beans with Liquids provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3