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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Red Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Energy	23% 669kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	80% 44.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	320% 48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Plain Almond Butter	Recommended Dietary Allowance
Calcium	16.5% 165mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	206% 1.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.088% 3.25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Red Kidney Beans vs Plain Almond Butter:

• 7 ounces of Red Kidney Beans have 14.8 times more Vitamin B1, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 4.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 115.3 times more Vitamin E than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Plain Almond Butter have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Red Kidney Beans have 1.9 times more Iron, 1.8 times more Potassium and 1.3 times more Selenium than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 4.2 times more Calcium, 1.3 times more Copper, 2 times more Magnesium, 1.9 times more Manganese and 1.3 times more Phosphorus than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plain Almond Butter contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 51.1 times more Omega 3, 3.3 times more Carbohydrate and 1.5 times more Fiber than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 1.8 times more Energy, 52.4 times more Fat, 27 times more Saturated Fat, 59.7 times more Omega 6 and 2.1 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Plain Almond Butter offer comparable quantities of Protein per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Plain Almond Butter provide inadequate amounts of Omega 3