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

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Almond Flour	Recommended Dietary Allowance
Energy	4.28% 124kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	12.5% 16g	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	24.5% 9.3g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Almond Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.5% 74μg	9.45% 37.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled California Red Kidney Beans	Almond Flour	Recommended Dietary Allowance
Calcium	6.6% 66mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	108% 0.98mg	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	37.3% 2.98mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19.6% 137mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.12% 4.32g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled California Red Kidney Beans have 2 times more Vitamin B9 than Almond Flour.
• While 100 g of Almond Flour contain 12.1 times more Vitamin B2 and 7.4 times more Vitamin B3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Almond Flour provide similar amounts of Vitamin B1 and Vitamin B6 per 100 grams.

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

• 100 grams of Boiled California Red Kidney Beans have 1.6 times more Selenium than Almond Flour.
• While 100 g of Almond Flour contain 3.5 times more Calcium, 3.4 times more Copper, 5.2 times more Magnesium, 5.7 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium and 3.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Almond Flour contain similar levels of Iron per 100 grams.
• 100 grams of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.4 times more Carbohydrate than Almond Flour.
• While 100 g of Almond Flour contain 557.8 times more Fat and 2.9 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Almond Flour offer comparable quantities of Fiber per 100 grams.