Comparing Nutrients in 5 ounces California Red Kidney Beans VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	California Red Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Energy	16% 468kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	NA	8.66% 6.28g	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	% 6.15g	g per day for Men 19-50 years
Fiber	93% 35.3g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	271% 81.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 558μg	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	7.1% 6.38mg	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	NA	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Calcium	27.6% 276mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.063% 2.32g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Plain Almond Butter:

• 5 ounces of California Red Kidney Beans have 12.9 times more Vitamin B1, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 4.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• 5 ounces of Plain Almond Butter have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 2.7 times more Iron, 2 times more Potassium and 1.3 times more Selenium than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 1.8 times more Calcium, 1.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Plain Almond Butter contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 12 times more Omega 3, 3.2 times more Carbohydrate and 2.4 times more Fiber than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 1.9 times more Energy, 222 times more Fat, 115.3 times more Saturated Fat and 251.9 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Plain Almond Butter offer comparable quantities of Protein per five ounces.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Plain Almond Butter provide inadequate amounts of Omega 3