Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Boiled California Red Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Energy	8.5% 246kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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% 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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	32.4% 18g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	379% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	26.3% 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	2.65% 2.4mg	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	320% 48mg	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 California Red Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Calcium	13% 131mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	206% 1.85mg	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	74% 5.9mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	184% 4.23mg	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	39% 272mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Plain Almond Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Plain Almond Butter:

• 7 ounces of Boiled California Red Kidney Beans have 3.1 times more Vitamin B1 and 1.4 times more Vitamin B9 than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 15.1 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Plain Almond Butter provide similar amounts of Vitamin B6 per seven ounces.
• Both Boiled California Red Kidney Beans as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Plain Almond Butter:

• 7 oz of Plain Almond Butter no Salt contain 5.3 times more Calcium, 3.2 times more Copper, 5.8 times more Magnesium, 6.7 times more Manganese, 3.7 times more Phosphorus, 1.8 times more Potassium, 2 times more Selenium and 3.8 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Plain Almond Butter contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 4.6 times more Omega 3 than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 5 times more Energy, 616.7 times more Fat, 296.6 times more Saturated Fat, 680.3 times more Omega 6 and 2.3 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Plain Almond Butter offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Plain Almond Butter provide inadequate amounts of Omega 3