Comparing Nutrients in 300 calories Red Kidney BeansVS Blanched Almonds

Weight per 300 calories

Red Kidney Beans

89g

Blanched Almonds

50.8g

Blanched Almonds have 1.8 times more energy per unit of mass than Raw Red Kidney Beans, which is very high in comparison to other foods. Red Kidney Beans having high energy density.

Which food has more nutrients per 300 calories - Red Kidney Beans or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Red Kidney Beans

26%

71%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Red Kidney Beansvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.97%0.94g

Fat

27.5%26.7g

0.94 gvs26.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

6.3%2g

0.14 gvs2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g

Omega 3

0.13%0.002g

0.32 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g

Omega 6

37%6.3g

0.2 gvs6.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42%54.6g

Carbohydrate

7.3%9.5g

54.6 gvs9.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.58%1.87g

Sugars

3.25%2.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.87 gvs2.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.015g

NA gvs0.015 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.27g

NA gvs2.27 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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35.6%13.5g

Fiber

13.2%5.03g

13.5 gvs5.03 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36%20g

Protein

19.4%11g

20 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Red Kidney Beansvs Blanched Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg

Vitamin B1

8.1%0.097mg

Thiamine

0.54 mgvs0.097 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.7%0.19mg

Vitamin B2

28%0.36mg

Riboflavin

0.19 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.88mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs1.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.69mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.69 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.35 mgvs0.058 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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87.7%351μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

351 μgvs25 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.45%4mg

Vitamin C

0%0mg

Ascorbic acid

4 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.25%0.19mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0.19 mgvs12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.15%5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Red Kidney Beansvs Blanched Almonds

7.4%74mg

Calcium

12%120mg

74 mgvs120 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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69%0.62mg

Copper

58%0.52mg

0.62 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.049%1.96μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

1.96 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74.4%5.96mg

Iron

21%1.67mg

5.96 mgvs1.67 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29.2%123mg

Magnesium

32.4%136mg

123 mgvs136 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43%0.99mg

Manganese

40.6%0.93mg

0.99 mgvs0.93 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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51.6%361mg

Phosphorus

35%245mg

361 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.6%1210mg

Potassium

9.86%335mg

1210 mgvs335 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.18%2.85μg

Selenium

2.96%1.63μg

2.85 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.71%10.7mg

Sodium

0.64%9.66mg

10.7 mgvs9.66 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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22.6%2.5mg

Zinc

13.7%1.5mg

2.5 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.28%10.5g

Water

0.062%2.3g

10.5 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Red Kidney Beans vs Blanched Almonds:

Raw Red Kidney Beans have 5.6 times more Vitamin B1, 4.3 times more Vitamin B5, 6 times more Vitamin B6, 14.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Vitamin B2 and 64.6 times more Vitamin E than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Blanched Almonds have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Red Kidney Beans as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Kidney Beans vs Blanched Almonds:

Raw Red Kidney Beans have 3.6 times more Iron, 1.5 times more Phosphorus, 3.6 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Blanched Almonds.
While Blanched Almonds contain 1.6 times more Calcium than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Blanched Almonds have similar amounts of Copper, Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Red Kidney Beans have 156.7 times more Omega 3, 5.7 times more Carbohydrate, 2.7 times more Fiber and 1.8 times more Protein than Blanched Almonds.
While Blanched Almonds contain 28.3 times more Fat, 14.7 times more Saturated Fat, 31 times more Omega 6 and 1.3 times more Sugars than Raw Red Kidney Beans.
Both Raw Red Kidney Beans and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Raw Red Kidney Beans as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Red Kidney BeansVS Boiled Red Kidney BeansBlanched AlmondsVS Boiled Red Kidney BeansRed Kidney BeansVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Red Kidney BeansVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Red Kidney Beans or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: