Comparing Nutrients in 14 ounces Almond paste VS Boiled Yellow Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Yellow Beans with Salt	25%	7%	68%

Macro Nutrients

	Almond paste	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	62.7% 1818kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	52.6% 0.84g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	77% 100g	130g per day for Men 19-50 years
Sugars	198% 144g	1.86% 1.35g	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	50% 19g	109% 41.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	39.4% 0.51mg	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	72.4% 290μg	80.4% 321μg	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	0.44% 0.4mg	7.94% 7.14mg	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	358% 53.7mg	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	68.3% 683mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	82% 0.74mg	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	79.4% 6.35mg	123% 9.84mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	78.5% 1.8mg	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	146% 1024mg	104% 726mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	38.2% 4.2mg	11mg per day for Men 19-50 years
Water	1.5% 56g	6.76% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Yellow Beans with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Almond paste vs Boiled Yellow Beans with Salt:

• 14 ounces of Almond paste have 4 times more Vitamin B2, 2 times more Vitamin B3 and 14.4 times more Vitamin E than Boiled Yellow Beans with Salt.
• While 14 oz of Boiled Yellow Beans with Salt contain 2.3 times more Vitamin B1, 2 times more Vitamin B5, 3.6 times more Vitamin B6, 18 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Boiled Yellow Beans with Salt provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Boiled Yellow Beans with Salt:

• 14 ounces of Almond paste have 2.8 times more Calcium, 2.4 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Selenium and 1.4 times more Zinc than Boiled Yellow Beans with Salt.
• While 14 oz of Boiled Yellow Beans with Salt contain 1.6 times more Iron and 26.8 times more Sodium than Almond paste.
• Both Almond paste and Boiled Yellow Beans with Salt contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 3.2 times more Energy, 25.7 times more Fat, 9.4 times more Saturated Fat, 22 times more Omega 6, 1.9 times more Carbohydrate and 106.6 times more Sugars than Boiled Yellow Beans with Salt.
• While 14 oz of Boiled Yellow Beans with Salt contain 2.2 times more Fiber than Almond paste.
• Both Almond paste and Boiled Yellow Beans with Salt offer comparable quantities of Omega 3 and Protein per 14 ounces.
• 14 ounces of Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6