Comparing Nutrients in 5 ounces Almond Flour VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Almond Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	NA	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	24% 9.07g	38g per day for Men 19-50 years
Protein	66.3% 37g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	46% 184μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	33% 329mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	34% 0.31mg	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	57% 4.56mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	26.5% 0.61mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almond Flour vs Boiled Kidney Beans:

• Almond Flour has 12.9 times more Vitamin B2 and 6.9 times more Vitamin B3 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Vitamin B1 and 3.4 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Almond Flour vs Boiled Kidney Beans:

• Almond Flour has 6.6 times more Calcium, 4.5 times more Copper, 1.5 times more Iron, 6 times more Magnesium, 4.2 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium and 2.8 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Selenium and 15.5 times more Water than Almond Flour.

Comparison of macro-nutrients per 5 ounces:

• Almond Flour has 100.4 times more Fat, 1.4 times more Fiber and 3 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Carbohydrate than Almond Flour.
• Both Almond Flour as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 5 oz.