Comparing Nutrients in 7 ounces Red Kidney Beans VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Red Kidney Beans	Almonds	Recommended Dietary Allowance
Energy	23% 669kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	79.4% 30g	65.3% 25g	38g per day for Men 19-50 years
Protein	80% 44.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	195% 782μg	22% 87.3μg	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	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	16.5% 165mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans have 3 times more Vitamin B1, 1.7 times more Vitamin B5, 2.9 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 5.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 122 times more Vitamin E than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Red Kidney Beans have 1.8 times more Iron and 1.9 times more Potassium than Almonds.
• While Almonds contain 3.2 times more Calcium, 1.5 times more Copper, 2 times more Magnesium, 2 times more Manganese and 1.3 times more Selenium than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Almonds have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Red Kidney Beans have 119.3 times more Omega 3, 2.8 times more Carbohydrate and 1.2 times more Fiber than Almonds.
• While Almonds contain 1.7 times more Energy, 47.1 times more Fat, 24.7 times more Saturated Fat, 54.1 times more Omega 6 and 2.1 times more Sugars than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans and Almonds have similar amounts of Protein per 7 oz.
• Both Raw Red Kidney Beans as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.