Comparing Nutrients in 1 kilogram In Pod Fava Beans VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Almond paste	8%	52%	40%

Macro Nutrients

	In Pod Fava Beans	Almond paste	Recommended Dietary Allowance
Energy	30.3% 880kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	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	136% 176g	368% 478g	130g per day for Men 19-50 years
Sugars	127% 92g	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	197% 75g	126% 48g	38g per day for Men 19-50 years
Protein	141% 79.2g	161% 90g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Almond paste	Recommended Dietary Allowance
Vitamin A	19% 170μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	223% 2.9mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	370% 1480μg	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	41% 37mg	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	77.3% 11.6mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	341% 409μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Almond paste	Recommended Dietary Allowance
Calcium	37% 370mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	447% 4mg	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	194% 15.5mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	287% 6.6mg	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	184% 1290mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	135% 15mg	11mg per day for Men 19-50 years
Water	19.6% 726g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of In Pod Fava 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 In Pod Fava Beans vs Almond paste:

• 1 kilogram of In Pod Fava Beans has 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9, 37 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 1.4 times more Vitamin B2 and 11.7 times more Vitamin E than Raw In Pod Fava Beans.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Raw In Pod Fava Beans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for In Pod Fava Beans vs Almond paste:

• 1 kg of Almond paste contains 4.6 times more Calcium, 3.9 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 5.3 times more Selenium and 1.5 times more Zinc than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Almond paste contain similar levels of Copper, Iron and Potassium per one kilogram.
• 1 kilogram of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of In Pod Fava Beans has 1.6 times more Fiber than Almond paste.
• While 1 kg of Almond paste contains 5.2 times more Energy, 38 times more Fat, 22.3 times more Saturated Fat, 6.6 times more Omega 3, 17.9 times more Omega 6, 2.7 times more Carbohydrate and 3.9 times more Sugars than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Almond paste offer comparable quantities of Protein per one kilogram.
• 1 kilogram of In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6