Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Plain Almond Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Boiled Kidney Beans	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	12.3% 8.9g	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	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	NA	% 0.028g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	24% 9.07g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	22% 12.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 184μg	18.8% 75μg	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	1.9% 1.7mg	0% 0mg	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	0.28% 0.043mg	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	147% 1.32mg	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	39.3% 3.15mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	131% 3.02mg	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	28% 196mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.063% 2.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Plain Almond Butter with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Plain Almond Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Plain Almond Butter with Salt:

• 5 ounces of Boiled Kidney Beans have 3.9 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin K than Plain Almond Butter with Salt.
• While 5 oz of Plain Almond Butter with Salt contain 16.2 times more Vitamin B2, 5.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 807 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Plain Almond Butter with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin E
• 5 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin K
• Both Boiled All Types Kidney Beans as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Plain Almond Butter with Salt:

• 5 oz of Plain Almond Butter with Salt contain 9.9 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 6.6 times more Magnesium, 5 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 2.2 times more Selenium, 227 times more Sodium and 3.3 times more Zinc than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 24.3 times more Omega 3 and 1.2 times more Carbohydrate than Plain Almond Butter with Salt.
• While 5 oz of Plain Almond Butter with Salt contain 4.8 times more Energy, 111 times more Fat, 89.7 times more Saturated Fat, 126 times more Omega 6, 19.6 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3