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

Weight per 300 calories

• Shelf Stable Unsweetened Almond Milk: 2000g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 8.5 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is average in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Shelf Stable Unsweetened Almond Milk or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	41.4% 54g	130g per day for Men 19-50 years
Sugars	22.3% 16.2g	1.04% 0.76g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 16.2g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	39.8% 15g	38g per day for Men 19-50 years
Protein	14.3% 8g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Boiled 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	0% 0mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68% 20.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	76.8% 307μg	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	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	137% 820IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	844% 127mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	368% 3680mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	56.7% 0.51mg	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	70% 5.6mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.7% 180mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	96% 1440mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	52% 1931g	4.27% 158g	3700g per day for Men 19-50 years

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

• Shelf Stable Unsweetened Almond Milk has 1.5 times more Vitamin B2, more Vitamin D and 1786.5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin B1, 2.6 times more Vitamin B5, more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

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

• Shelf Stable Unsweetened Almond Milk has 44.5 times more Calcium, 1.2 times more Magnesium, 1.4 times more Potassium, 609.6 times more Sodium and 12.2 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Copper, 1.3 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Selenium and 2 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Boiled All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Shelf Stable Unsweetened Almond Milk has 16.3 times more Fat, 9.3 times more Saturated Fat, 19.8 times more Omega 6 and 21.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 2.1 times more Carbohydrate, 3.8 times more Fiber and 2.6 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.