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

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	42% 1218kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	91% 119g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	130% 49.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	60.6% 0.79mg	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	26.3% 105μg	195% 782μg	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	9.92% 8.93mg	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	320% 48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	69% 689mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	243% 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	86.6% 6.93mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	86.3% 2mg	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	144% 1008mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Plain Almond Butter with Salt have 4.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 12.9 times more Vitamin B1, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6, 7.4 times more Vitamin B9 and more Vitamin C than Plain Almond Butter with Salt.
• 7 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin C
• Both Plain Almond Butter with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Plain Almond Butter with Salt have 1.8 times more Calcium, 1.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 20.6 times more Sodium and 1.3 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.7 times more Iron, 2 times more Potassium and 1.3 times more Selenium than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and California Red Kidney Beans contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter with Salt have 1.9 times more Energy, 222 times more Fat, 181.9 times more Saturated Fat and 251.9 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 12 times more Omega 3, 3.2 times more Carbohydrate and 2.4 times more Fiber than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and California Red Kidney Beans offer comparable quantities of Protein per seven ounces.
• 7 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6