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Comparing Nutrients in 5 ounces Plain Almond ButterVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Plain Almond Butter
13%
76%
11%
Canned Kidney Beans
25%
6%
69%
5 oz ▼

Macro Nutrients

30%870kcal
Energy
4.1%119kcal
870 kcalvs119 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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81%78.7g
Fat
0.88%0.85g
78.7 gvs0.85 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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18.4%5.9g
Saturated Fat
0.62%0.2g
5.9 gvs0.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.62%0.01g
Omega 3
7.26%0.12g
0.01 gvs0.12 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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113%19.3g
Omega 6
0.88%0.15g
19.3 gvs0.15 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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20.5%26.7g
Carbohydrate
16%20.6g
26.7 gvs20.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
8.66%6.28g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.28 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
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]
0 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.028g
Glucose
%0g
0.028 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%6.15g
Sucrose
%2.62g
6.15 gvs2.62 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
38.4%14.6g
Fiber
16%6.1g
14.6 gvs6.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
53%29.7g
Protein
13.2%7.4g
29.7 gvs7.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
4.84%0.058mg
Vitamin B1
13.7%0.16mg
Thiamine
0.058 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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102%1.33mg
Vitamin B2
5.56%0.072mg
Riboflavin
1.33 mgvs0.072 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
28%4.47mg
Vitamin B3
3.64%0.58mg
Niacin, nicotinic acid, niacinamide
4.47 mgvs0.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9%0.45mg
Vitamin B5
3.9%0.2mg
Pantothenic acid
0.45 mgvs0.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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11.2%0.15mg
Vitamin B6
8.07%0.1mg
Pyridoxine
0.15 mgvs0.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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271%81.2μg
Vitamin B7
NA
Biotin
81.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.8%75μg
Vitamin B9
12.8%51μg
Folates and Folic Acid
75 μgvs51 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
1.9%1.7mg
Ascorbic acid
0 mgvs1.7 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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229%34.3mg
Vitamin E
0.19%0.028mg
Tocopherols and Tocotrienols
34.3 mgvs0.028 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
4.84%5.8μg
Phytomenadione or phylloquinone
0 μgvs5.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

49%492mg
Calcium
4.8%48mg
492 mgvs48 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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147%1.32mg
Copper
21.3%0.19mg
1.32 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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62%4.95mg
Iron
20.7%1.66mg
4.95 mgvs1.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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94%395mg
Magnesium
9.1%38.3mg
395 mgvs38.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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131%3.02mg
Manganese
10.4%0.24mg
3.02 mgvs0.24 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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103%720mg
Phosphorus
18.2%128mg
720 mgvs128 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
31%1060mg
Potassium
9.9%336mg
1060 mgvs336 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.2%3.4μg
Selenium
2.3%1.28μg
3.4 μgvs1.28 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.66%9.92mg
Sodium
28%420mg
9.92 mgvs420 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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42.4%4.66mg
Zinc
5.93%0.65mg
4.66 mgvs0.65 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.063%2.32g
Water
3%111g
2.32 gvs111 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 5 ounces of Plain Almond Butter vs Canned Kidney Beans:
Comparing minerals per 5 ounces for Plain Almond Butter vs Canned Kidney Beans:
Comparison of macro-nutrients per 5 ounces:



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