Comparing Nutrients in 14 ounces Boiled Mothbeans VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Mothbeans	Almond paste	Recommended Dietary Allowance
Energy	16% 464kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	NA	50% 19g	38g per day for Men 19-50 years
Protein	55.4% 31g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Almond paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	142% 568μg	72.4% 290μg	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	4.4% 3.97mg	0.44% 0.4mg	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	NA	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Almond paste	Recommended Dietary Allowance
Calcium	1.2% 12mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	200% 1.8mg	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	156% 12.5mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	148% 3.4mg	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	85% 595mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	7.43% 275g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mothbeans VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Mothbeans versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Mothbeans vs Almond paste:

• 14 ounces of Boiled Mothbeans have 1.5 times more Vitamin B1, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 2 times more Vitamin B9 than Almond paste.
• While 14 oz of Almond paste contain 18 times more Vitamin B2 and 2.1 times more Vitamin B3 than Boiled Mothbeans.
• 14 ounces of Boiled Mothbeans have insufficient amounts of Vitamin B2
• Both Boiled Mothbeans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Mothbeans vs Almond paste:

• 14 ounces of Boiled Mothbeans have 2 times more Iron than Almond paste.
• While 14 oz of Almond paste contain 57.3 times more Calcium, 2.8 times more Copper, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Selenium and 2.5 times more Zinc than Boiled Mothbeans.
• Both Boiled Mothbeans and Almond paste contain similar levels of Magnesium and Potassium per 14 ounces.
• 14 ounces of Boiled Mothbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 3.9 times more Energy, 50.4 times more Fat, 21.2 times more Saturated Fat, 2.2 times more Omega 3, 33.8 times more Omega 6 and 2.3 times more Carbohydrate than Boiled Mothbeans.
• Both Boiled Mothbeans and Almond paste offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Mothbeans provide inadequate amounts of Omega 6