Comparing Nutrients in 1 kilogram Cranberry Beans VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cranberry Beans	27%	3%	70%
Almond paste	8%	52%	40%

Macro Nutrients

	Cranberry Beans	Almond paste	Recommended Dietary Allowance
Energy	116% 3350kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	9.88% 3.16g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	462% 601g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	650% 247g	126% 48g	38g per day for Men 19-50 years
Protein	411% 230g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	623% 7.47mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	164% 2.13mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	27.7% 0.36mg	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	1510% 6040μg	183% 730μg	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	1.1% 1mg	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	903% 135mg	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

	Cranberry Beans	Almond paste	Recommended Dietary Allowance
Calcium	127% 1270mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	504% 4.54mg	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	625% 50mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	371% 1560mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	372% 8.56mg	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	531% 3720mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	392% 13320mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	330% 36.3mg	135% 15mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Cranberry Beans VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cranberry Beans versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cranberry Beans vs Almond paste:

• 1 kilogram of Cranberry Beans has 9.1 times more Vitamin B1, 6.6 times more Vitamin B5, 8.6 times more Vitamin B6 and 8.3 times more Vitamin B9 than Almond paste.
• While 1 kg of Almond paste contains 1.9 times more Vitamin B2 than Raw Cranberry Beans.
• Both Cranberry Beans and Almond paste provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Cranberry Beans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cranberry Beans vs Almond paste:

• 1 kilogram of Cranberry Beans has 1.7 times more Copper, 3.1 times more Iron, 1.4 times more Phosphorus, 4.2 times more Potassium, 3 times more Selenium and 2.5 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Calcium than Raw Cranberry Beans.
• Both Cranberry Beans and Almond paste contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cranberry Beans has 1.2 times more Omega 3, 1.3 times more Carbohydrate, 5.1 times more Fiber and 2.6 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Energy, 22.6 times more Fat, 8.3 times more Saturated Fat and 19.4 times more Omega 6 than Raw Cranberry Beans.
• 1 kilogram of Cranberry Beans provide inadequate amounts of Omega 6