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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Plain Almond Butter	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	42% 1218kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	0.97% 0.16g	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	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	12% 8.8g	5.06% 3.67g	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	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 3.67g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	379% 114μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	69% 689mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	32.4% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	25% 0.58mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	4.2% 155g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Plain Almond Butter have 14 times more Vitamin B2, 6.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 1210.5 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.6 times more Vitamin B1 and more Vitamin K than Plain Almond Butter no Salt.
• 7 ounces of Plain Almond Butter have insufficient amounts of Vitamin K
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• Both Plain Almond Butter no Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Plain Almond Butter have 12 times more Calcium, 6.4 times more Copper, 2.8 times more Iron, 9.3 times more Magnesium, 7.3 times more Manganese, 4.8 times more Phosphorus, 2.9 times more Potassium, 2.2 times more Selenium and 5.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 36.6 times more Sodium and 47.5 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter have 7.6 times more Energy, 154.2 times more Fat, 33.2 times more Saturated Fat, 163.9 times more Omega 6, 1.3 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fiber and 4 times more Protein than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 7.3 times more Omega 3 than Plain Almond Butter no Salt.
• 7 ounces of Plain Almond Butter provide inadequate amounts of Omega 3
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6