Comparing Nutrients in 500 calories Shelf Stable Unsweetened Almond Milk VS California Red Kidney Beans

Weight per 500 calories

• Shelf Stable Unsweetened Almond Milk: 3333g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 22 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is high in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 500 calories - Shelf Stable Unsweetened Almond Milk or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	69.7% 91g	130g per day for Men 19-50 years
Sugars	37.2% 27g	NA	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	% 27g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	99% 37.7g	38g per day for Men 19-50 years
Protein	24% 13.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	California Red 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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	113% 34μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	149% 597μg	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	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	228% 1367IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1407% 211mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	613% 6133mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	185% 1.67mg	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	117% 9.33mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	66% 1.5mg	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	43% 300mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	65.7% 2233mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	87% 3218g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Shelf Stable Unsweetened Almond Milk vs California Red Kidney Beans:

• Shelf Stable Unsweetened Almond Milk has more Vitamin D than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Vitamin B1, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, more Vitamin B6, 17.9 times more Vitamin B9 and more Vitamin C than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Shelf Stable Unsweetened Almond Milk vs California Red Kidney Beans:

• Shelf Stable Unsweetened Almond Milk has 20.8 times more Calcium, 144 times more Sodium and 180.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.5 times more Copper, 1.5 times more Iron, 2 times more Phosphorus, 1.5 times more Selenium and 1.9 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw California Red Kidney Beans have similar amounts of Magnesium, Manganese and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Shelf Stable Unsweetened Almond Milk has 84.5 times more Fat, 48.9 times more Saturated Fat and 102.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain more Omega 3, 2.1 times more Carbohydrate, 5.7 times more Fiber and 2.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.