Comparing Nutrients in 5 ounces Almonds VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Almonds	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	28.3% 821kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	7.43% 5.4g	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	0.22% 0.16g	0.2% 0.14g	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	% 0.24g	% 0.33g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 4.9g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	53.5% 30g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	9.92% 39.7μg	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	0.31% 0.28mg	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	242% 36.3mg	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

	Almonds	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	38% 381mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	43% 0.39mg	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	65.7% 5.26mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	23.7% 0.54mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	11.5% 393mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22% 327mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.6% 97g	3700g per day for Men 19-50 years

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

• Almonds have 3.1 times more Vitamin B1, 71.1 times more Vitamin B2, 7.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• Both Almonds as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Almonds have 4.7 times more Calcium, 3.8 times more Copper, 2.5 times more Iron, 9 times more Magnesium, 5.7 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 2.6 times more Selenium and 4.2 times more Zinc than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 231 times more Sodium and 15.4 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 4.7 times more Energy, 47.6 times more Fat, 21 times more Saturated Fat, 102.7 times more Omega 6, 2.3 times more Fiber and 2.7 times more Protein than Canned Red Kidney Beans, Solids.
• While Canned Red Kidney Beans, Solids contain 24.3 times more Omega 3 than Almonds.
• Both Almonds and Canned Red Kidney Beans, Solids have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Almonds as well as Canned Red Kidney Beans, Solids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.