Comparing Nutrients in 100 grams Almond Flour VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Almond Flour	California Red Kidney Beans	Recommended Dietary Allowance
Energy	NA	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16g	46% 59.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24.4% 9.27g	65.5% 25g	38g per day for Men 19-50 years
Protein	46.8% 26g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	230% 69μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.45% 37.8μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.2% 232mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	122% 1.1mg	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	40.3% 3.22mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	43.5% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	80.2% 36μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73% 512mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	1.35% 0.74μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Almond Flour versus 100 g of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond Flour vs California Red Kidney Beans:

• 100 grams of Almond Flour have 3.4 times more Vitamin B2 and 1.9 times more Vitamin B3 than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 4.7 times more Vitamin B1, 4 times more Vitamin B6 and 10.4 times more Vitamin B9 than Almond Flour.

Comparing minerals per 100 grams for Almond Flour vs California Red Kidney Beans:

• 100 grams of Almond Flour have 1.6 times more Magnesium, 1.8 times more Manganese and 1.3 times more Phosphorus than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 2.9 times more Iron, 2.2 times more Potassium and 4.3 times more Selenium than Almond Flour.
• Both Almond Flour and California Red Kidney Beans contain similar levels of Calcium, Copper and Zinc per 100 grams.
• 100 grams of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond Flour have 200.8 times more Fat than California Red Kidney Beans.
• While 100 g of Raw California Red Kidney Beans contain 3.7 times more Carbohydrate and 2.7 times more Fiber than Almond Flour.
• Both Almond Flour and California Red Kidney Beans offer comparable quantities of Protein per 100 grams.