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

Weight per 500 calories

• Shelf Stable Unsweetened Almond Milk: 3333g
• Boiled Red Kidney Beans: 394g

Boiled Red 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.

Discover which food has more nutrients per 500 calories - Shelf Stable Unsweetened Almond Milk or Boiled Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	49.4% 8.4g	2.48% 0.42g	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% 89.8g	130g per day for Men 19-50 years
Sugars	37.2% 27g	1.74% 1.26g	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	76.7% 29g	38g per day for Men 19-50 years
Protein	24% 13.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Boiled 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	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	613% 6133mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	106% 0.95mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	81.7% 1.88mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	65.7% 2233mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	87% 3218g	7.12% 264g	3700g per day for Men 19-50 years

Shelf Stable Unsweetened Almond Milk VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Shelf Stable Unsweetened Almond Milk or Boiled Red Kidney Beans?

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

• 500 calories of Shelf Stable Unsweetened Almond Milk have 1.5 times more Vitamin B2, more Vitamin D and 1786.5 times more Vitamin E than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain more Vitamin B1, 2.6 times more Vitamin B5, more Vitamin B6, 15.4 times more Vitamin B9 and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Boiled Red Kidney Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin D and Vitamin E
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

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

• 500 calories of Shelf Stable Unsweetened Almond Milk have 55.6 times more Calcium, 1.4 times more Potassium, 304.8 times more Sodium and 12.2 times more Water than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.4 times more Copper, 1.4 times more Manganese, 1.9 times more Phosphorus and 2.1 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Boiled Red Kidney Beans contain similar levels of Iron and Magnesium per 500 calories.
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Shelf Stable Unsweetened Almond Milk have 16.3 times more Fat, 19.9 times more Omega 6 and 21.4 times more Sugars than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain more Omega 3, 2.1 times more Carbohydrate, 4.4 times more Fiber and 2.6 times more Protein than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Omega 3
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6