Comparing Nutrients in 7 ounces Canned Red Kidney Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Red Kidney Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	8.5% 246kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.6g	32% 41.7g	130g per day for Men 19-50 years
Sugars	10.4% 7.54g	13.3% 9.64g	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	0.27% 0.2g	0.027% 0.02g	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	% 0.46g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 6.9g	% 9.43g	g per day for Men 19-50 years
Fiber	28.7% 11g	57% 21.6g	38g per day for Men 19-50 years
Protein	28.3% 16g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.8% 0.27mg	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	14% 55.6μg	27.3% 109μg	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	0.44% 0.4mg	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	316% 47.4mg	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

	Canned Red Kidney Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	242% 2.2mg	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	37.2% 2.98mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	193% 4.43mg	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	34.3% 240mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans vs Roasted Almonds:

• 7 oz of Dry Roasted Almonds contain 74.8 times more Vitamin B2, 7.9 times more Vitamin B3 and 2 times more Vitamin B9 than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2
• Both Canned Red Kidney Beans, Solids as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans vs Roasted Almonds:

• 7 ounces of Canned Red Kidney Beans have 77 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.7 times more Calcium, 4 times more Copper, 2.5 times more Iron, 9.3 times more Magnesium, 5.8 times more Manganese, 3.9 times more Phosphorus, 2.6 times more Potassium and 4.4 times more Zinc than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Roasted Almonds contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans have 7.3 times more Omega 3 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 4.8 times more Energy, 50 times more Fat, 22.6 times more Saturated Fat, 107.9 times more Omega 6, 1.3 times more Sugars, 2 times more Fiber and 2.6 times more Protein than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Roasted Almonds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3