Comparing Nutrients in 100 grams Plain Almond Butter VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 614kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	57.2% 55.5g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	46% 59.8g	130g per day for Men 19-50 years
Sugars	6.1% 4.43g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 4.34g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	65.5% 25g	38g per day for Men 19-50 years
Protein	37.4% 21g	43.5% 24.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	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	3.4% 0.041mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.3% 53μg	99% 394μg	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	5% 4.5mg	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	161% 24.2mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34.7% 347mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	43.6% 3.5mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	43.5% 1mg	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	72.6% 508mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.32% 11.8g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 4.3 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw California Red Kidney Beans.
• While 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 no Salt.
• Both Plain Almond Butter no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Plain Almond Butter no Salt has 1.8 times more Calcium, 1.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Raw California Red Kidney Beans.
• While 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 no Salt.
• Both Plain Almond Butter no Salt and Raw California Red Kidney Beans have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Plain Almond Butter no Salt has 1.9 times more Energy, 222 times more Fat, 115.3 times more Saturated Fat and 251.9 times more Omega 6 than Raw California Red Kidney Beans.
• While 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 no Salt.
• Both Plain Almond Butter no Salt and Raw California Red Kidney Beans have similar amounts of Protein per 100 g.
• Both Plain Almond Butter no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.