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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Plain Almond Butter	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	30% 870kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	25% 32.3g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	0.63% 0.45g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 6.15g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Boiled 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	4.84% 0.058mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	46% 184μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	229% 34.3mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	49% 492mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	38% 0.34mg	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	62% 4.95mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	29.4% 0.68mg	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	103% 720mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	2.56% 95g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Plain Almond Butter have 16.2 times more Vitamin B2, 5.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 807 times more Vitamin E than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 3.9 times more Vitamin B1, 2.5 times more Vitamin B9 and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Boiled Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Plain Almond Butter have insufficient amounts of Vitamin K
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Plain Almond Butter have 12.4 times more Calcium, 3.9 times more Copper, 6.2 times more Magnesium, 4.5 times more Manganese, 3.6 times more Phosphorus, 1.9 times more Potassium, 2 times more Selenium and 3.1 times more Zinc than Boiled Red Kidney Beans.
• Both Plain Almond Butter and Boiled Red Kidney Beans contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Almond Butter have 4.8 times more Energy, 111 times more Fat, 57.7 times more Saturated Fat, 127.1 times more Omega 6, 13.8 times more Sugars, 1.4 times more Fiber and 2.4 times more Protein than Boiled Red Kidney Beans.
• While 5 oz of Boiled Red Kidney Beans contain 24 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Plain Almond Butter provide inadequate amounts of Omega 3
• 5 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6