Comparing Nutrients in 5 ounces Boiled Royal Red Kidney Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans	30%	1%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Boiled Royal Red Kidney Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	6% 174kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	34.7% 13g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15% 0.19mg	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	26.2% 105μg	19.5% 78μg	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	NA	226% 34mg	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

	Boiled Royal Red Kidney Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	173% 1.56mg	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	49% 3.93mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	138% 3.16mg	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	28.8% 201mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans VS Roasted Almonds per 5 oz

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

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

• 5 ounces of Boiled Royal Red Kidney Beans have 1.2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 17.9 times more Vitamin B2, 6.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 oz of Dry Roasted Almonds contain 6.1 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 6.6 times more Magnesium, 8.8 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Selenium and 3.7 times more Zinc than Boiled Royal Red Kidney Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Royal Red Kidney Beans have 5.7 times more Omega 3 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 4.9 times more Energy, 309.1 times more Fat, 170.5 times more Saturated Fat, 359.6 times more Omega 6 and 2.2 times more Protein than Boiled Royal Red Kidney Beans.
• Both Boiled Royal Red Kidney Beans and Roasted Almonds offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3