Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Almond Flour	17%	73%	10%

Macro Nutrients

	Boiled California Red Kidney Beans	Almond Flour	Recommended Dietary Allowance
Energy	6.06% 176kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	17.7% 23g	130g per day for Men 19-50 years
Sugars	NA	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	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	34.7% 13g	34.6% 13g	38g per day for Men 19-50 years
Protein	23% 13g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Almond Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	326% 98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.2% 105μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Almond Flour	Recommended Dietary Allowance
Calcium	9.36% 94mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	154% 1.4mg	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	53% 4.22mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	114% 51μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.7% 194mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	28% 945mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.17% 6.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Almond Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Vitamin B9 than Almond Flour.
• While 5 oz of Almond Flour contain 12.1 times more Vitamin B2 and 7.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Almond Flour provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.

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

• 5 ounces of Boiled California Red Kidney Beans have 1.6 times more Selenium than Almond Flour.
• While 5 oz of Almond Flour contain 3.5 times more Calcium, 3.4 times more Copper, 5.2 times more Magnesium, 5.7 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium and 3.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Almond Flour contain similar levels of Iron per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.4 times more Carbohydrate than Almond Flour.
• While 5 oz of Almond Flour contain 557.8 times more Fat and 2.9 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Almond Flour offer comparable quantities of Fiber per five ounces.