Comparing Nutrients in 300 calories Almonds VS Canned Kidney Beans

Weight per 300 calories

• Almonds: 51.8g
• Canned Kidney Beans: 357g

Almonds have 6.9 times more energy per 100g than Canned Kidney Beans. It has very high energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Almonds or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Almonds	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	40% 51.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	9.1% 6.6g	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	0.079% 0.057g	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	% 0.088g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 6.6g	g per day for Men 19-50 years
Fiber	17% 6.48g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	19.6% 11g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	32% 129μg	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	4.76% 4.3mg	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	88.5% 13.3mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 139mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	53.6% 0.48mg	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	24% 1.92mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	7.53% 279g	3700g per day for Men 19-50 years

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

• Almonds have 3.2 times more Vitamin B2, 1.3 times more Vitamin B3 and 185.9 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Vitamin B1, 2 times more Vitamin B5, 3.7 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Almonds have 1.5 times more Magnesium and 1.9 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Iron, 1.3 times more Phosphorus, 2.2 times more Potassium, 1.5 times more Selenium, 2040.3 times more Sodium and 122 times more Water than Almonds.
• Both Almonds and Canned All Types Kidney Beans have similar amounts of Calcium, Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 12.1 times more Fat, 3.9 times more Saturated Fat and 16.9 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 188.4 times more Omega 3, 4.6 times more Carbohydrate, 2.9 times more Sugars, 2.4 times more Fiber and 1.7 times more Protein than Almonds.
• Both Almonds and Canned All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.