Comparing Nutrients in 5 ounces Shelf Stable Unsweetened Almond Milk VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.43% 1.86g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	34.7% 13g	38g per day for Men 19-50 years
Protein	1% 0.57g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.099mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.8% 1.45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.35% 1.4μg	26.2% 105μg	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	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	9.7% 58IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 8.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 261mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	45.5% 0.41mg	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	4.96% 0.4mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	2.47% 0.057mg	19.6% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.82% 12.8mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.7% 137g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Shelf Stable Unsweetened Almond Milk VS Boiled California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Shelf Stable Unsweetened Almond Milk vs Boiled California Red Kidney Beans:

• 5 ounces of Shelf Stable Unsweetened Almond Milk have more Vitamin D than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain more Vitamin B1, 6.2 times more Vitamin B2, 7.7 times more Vitamin B3, 21.9 times more Vitamin B5, more Vitamin B6 and 74 times more Vitamin B9 than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin D
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Shelf Stable Unsweetened Almond Milk vs Boiled California Red Kidney Beans:

• 5 ounces of Shelf Stable Unsweetened Almond Milk have 2.8 times more Calcium, 18 times more Sodium and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 14.5 times more Copper, 10.6 times more Iron, 8 times more Magnesium, 8 times more Manganese, 15.2 times more Phosphorus, 6.3 times more Potassium, 12 times more Selenium and 14.3 times more Zinc than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 8.3 times more Energy, more Omega 3, 17.1 times more Carbohydrate, 46.5 times more Fiber and 22.8 times more Protein than Shelf Stable Unsweetened Almond Milk.
• 5 ounces of Shelf Stable Unsweetened Almond Milk provide inadequate amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein
• Both Shelf Stable Unsweetened Almond Milk as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.