Comparing Nutrients in 500 calories Plain Almond Butter VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Plain Almond Butter: 81.4g
• Canned Red Kidney Beans with Liquids: 617g

Plain Almond Butter has 7.6 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has very high energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 500 calories - Plain Almond Butter or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Plain Almond Butter	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	70.4% 92g	130g per day for Men 19-50 years
Sugars	4.98% 3.6g	15.8% 11.4g	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	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	% 0.016g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.53g	% 11.4g	g per day for Men 19-50 years
Fiber	22% 8.4g	70% 26.5g	38g per day for Men 19-50 years
Protein	30.5% 17g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.76mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	156% 46.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	35.5% 142μg	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	5.5% 4.94mg	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	131% 19.7mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	28.3% 283mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	101% 0.91mg	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	35.5% 2.84mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.74mg	78% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59% 414mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.7mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	0.036% 1.34g	13% 481g	3700g per day for Men 19-50 years

Plain Almond Butter VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Plain Almond Butter or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Plain Almond Butter vs Canned Red Kidney Beans with Liquids:

• 500 calories of Plain Almond Butter have 1.8 times more Vitamin B2 and 159.7 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 19.6 times more Vitamin B1, 3.1 times more Vitamin B5, 5.9 times more Vitamin B6, 3.3 times more Vitamin B9 and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Plain Almond Butter have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Plain Almond Butter vs Canned Red Kidney Beans with Liquids:

• 500 calories of Plain Almond Butter have 1.6 times more Calcium and 1.2 times more Magnesium than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.7 times more Iron, 1.6 times more Phosphorus, 2.6 times more Potassium, 3.5 times more Selenium, 277.2 times more Sodium, 1.4 times more Zinc and 360.3 times more Water than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Plain Almond Butter lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Plain Almond Butter have 20.3 times more Fat, 4.4 times more Saturated Fat and 21.6 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 55.2 times more Omega 3, 6 times more Carbohydrate, 3.2 times more Sugars, 3.2 times more Fiber and 1.9 times more Protein than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Plain Almond Butter provide inadequate amounts of Omega 3
• 500 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6