Comparing Nutrients in 5 ounces Blanched Almonds VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Blanched Almonds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	29% 836kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	16% 21g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	3.6% 2.62g	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	0% 0g	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	% 0.043g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 2.62g	g per day for Men 19-50 years
Fiber	37% 14g	16% 6.1g	38g per day for Men 19-50 years
Protein	54% 30.3g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	8.72% 0.11mg	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	17.4% 69.5μg	8.15% 32.6μg	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	1.26% 1.13mg	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	224% 33.7mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	23% 0.21mg	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	58% 4.65mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	18% 0.41mg	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	97% 682mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3% 111g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.8 times more Vitamin B1, 10.6 times more Vitamin B2, 7.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 1187.5 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• While Canned Red Kidney Beans Solids and Liquids contain more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Blanched Almonds have 8.1 times more Calcium, 7 times more Copper, 2.6 times more Iron, 8.9 times more Magnesium, 6.3 times more Manganese, 4.5 times more Phosphorus, 2.5 times more Potassium, 2.9 times more Selenium and 4.8 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• While Canned Red Kidney Beans Solids and Liquids contain 13.5 times more Sodium and 17.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 7.3 times more Energy, 145.9 times more Fat, 31.6 times more Saturated Fat, 149 times more Omega 6, 1.3 times more Carbohydrate, 2.5 times more Sugars, 2.3 times more Fiber and 4.1 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• While Canned Red Kidney Beans Solids and Liquids contain 12.8 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.