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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Almond Flour	Recommended Dietary Allowance
Energy	16% 468kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.2% 84.8g	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	93% 35.3g	34.6% 13g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Almond Flour	Recommended Dietary Allowance
Calcium	27.6% 276mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	28% 945mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.17% 6.12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 California Red Kidney Beans vs Almond Flour:

• 5 ounces of California Red Kidney Beans have 4.7 times more Vitamin B1, 4 times more Vitamin B6 and 10.4 times more Vitamin B9 than Almond Flour.
• While 5 oz of Almond Flour contain 3.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw California Red Kidney Beans.

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

• 5 ounces of California Red Kidney Beans have 2.9 times more Iron, 2.2 times more Potassium and 4.3 times more Selenium than Almond Flour.
• While 5 oz of Almond Flour contain 1.6 times more Magnesium, 1.8 times more Manganese and 1.3 times more Phosphorus than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Almond Flour contain similar levels of Calcium, Copper and Zinc per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.7 times more Carbohydrate and 2.7 times more Fiber than Almond Flour.
• While 5 oz of Almond Flour contain 200.8 times more Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Almond Flour offer comparable quantities of Protein per five ounces.