Comparing Nutrients in 300 calories Royal Red Kidney Beans VS Shelf Stable Unsweetened Almond Milk

Weight per 300 Calories

• Royal Red Kidney Beans: 91g
• Shelf Stable Unsweetened Almond Milk: 2000g

100g of Royal Red Kidney Beans have 21.9 times more energy than 100g of Shelf Stable Unsweetened Almond Milk, having high energy density when compared to other foods.100g of Shelf Stable Unsweetened Almond Milk have very low energy density.

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Shelf Stable Unsweetened Almond Milk	10%	56%	34%

Macro Nutrients

	Royal Red Kidney Beans	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Energy	13.6% 300kcal	13.6% 300kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	0.42% 0.41g	19.8% 19g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.19% 0.059g	5% 1.6g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	8.66% 0.14g	0% 0g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	0.52% 0.088g	29.6% 5.04g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16.2g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 16.2g	g per day for Men 19-50 years
Fiber	59.8% 22.7g	10.5% 4g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	41.2% 23g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	29.6% 0.36mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	17% 0.22mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	12% 1.92mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	14.2% 0.71mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	27.8% 0.36mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	68% 20.4μg	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	89.6% 358μg	5% 20μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	4.56% 4.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	137% 820IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	NA	844% 127mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Royal Red Kidney Beans	Shelf Stable Unsweetened Almond Milk	Recommended Dietary Allowance
Calcium	12% 119mg	368% 3680mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	101% 0.91mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
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	99% 7.93mg	70% 5.6mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	30% 126mg	28.6% 120mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	44% 1mg	34.8% 0.8mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	53% 370mg	25.7% 180mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	36% 1227mg	39.4% 1340mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	5.3% 2.9μg	3.64% 2μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	0.79% 12mg	96% 1440mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	22% 2.43mg	11% 1.2mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	0.29% 11g	52% 1931g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Shelf Stable Unsweetened Almond Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 kcal - Royal Red Kidney Beans or Shelf Stable Unsweetened Almond Milk?

Lets compare vitamin content per 300 calories of Royal Red Kidney Beans vs Shelf Stable Unsweetened Almond Milk:

• 300 calories of Royal Red Kidney Beans have more Vitamin B1, 1.4 times more Vitamin B3, 3.6 times more Vitamin B5, more Vitamin B6 and 17.9 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• While 300 kcal of Shelf Stable Unsweetened Almond Milk contain more Vitamin D than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Shelf Stable Unsweetened Almond Milk provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin D
• 300 calories of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Raw Royal Red Kidney Beans as well as Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Royal Red Kidney Beans vs Shelf Stable Unsweetened Almond Milk:

• 300 calories of Royal Red Kidney Beans have 2.3 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 2.1 times more Phosphorus and 2 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• While 300 kcal of Shelf Stable Unsweetened Almond Milk contain 30.8 times more Calcium, 121.5 times more Sodium and 177.9 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Shelf Stable Unsweetened Almond Milk contain similar levels of Magnesium and Potassium per 300 calories.
• Both Raw Royal Red Kidney Beans as well as Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have more Omega 3, 2 times more Carbohydrate, 5.7 times more Fiber and 2.9 times more Protein than Shelf Stable Unsweetened Almond Milk.
• While 300 kcal of Shelf Stable Unsweetened Almond Milk contain 46.8 times more Fat and 57 times more Omega 6 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Shelf Stable Unsweetened Almond Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Omega 3