Comparing Nutrients in 5 ounces Red Kidney Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Red Kidney Beans	Almonds	Recommended Dietary Allowance
Energy	16.5% 478kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	31.7% 0.51g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	56.7% 21.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	57% 32g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.86mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 558μg	15.6% 62.4μg	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	2% 0.3mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Almonds	Recommended Dietary Allowance
Calcium	11.8% 118mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	119% 9.5mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.57mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82.2% 575mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	56.7% 1926mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Red Kidney Beans vs Almonds:

• Raw Red Kidney Beans have 3 times more Vitamin B1, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 122 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Red Kidney Beans vs Almonds:

• Raw Red Kidney Beans have 1.8 times more Iron and 1.9 times more Potassium than Almonds.
• While Almonds contain 3.2 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 2 times more Manganese and 1.3 times more Selenium than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Almonds have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Red Kidney Beans have 119.3 times more Omega 3, 2.8 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 47.1 times more Fat, 24.7 times more Saturated Fat, 54.1 times more Omega 6 and 2.1 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Almonds have similar amounts of Protein per 5 oz.
• Both Raw Red Kidney Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.