Comparing Nutrients in 1 kilogram French Beans VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
French Beans	22%	5%	73%
Almond paste	8%	52%	40%

Macro Nutrients

	French Beans	Almond paste	Recommended Dietary Allowance
Energy	118% 3430kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	21% 20g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	478% 7.65g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	493% 641g	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	663% 252g	126% 48g	38g per day for Men 19-50 years
Protein	336% 188g	161% 90g	56g per day for Men 19-50 years

Vitamins

	French 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	446% 5.35mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	158% 7.9mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	308% 4mg	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	998% 3990μg	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	51% 46mg	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

	French Beans	Almond paste	Recommended Dietary Allowance
Calcium	186% 1860mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	489% 4.4mg	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	425% 34mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	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	434% 3040mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	387% 13160mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	173% 19mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: French Beans VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of French 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 French Beans vs Almond paste:

• 1 kilogram of French Beans has 6.5 times more Vitamin B1, 1.5 times more Vitamin B3, 7 times more Vitamin B5, 11.1 times more Vitamin B6, 5.5 times more Vitamin B9 and 46 times more Vitamin C than Almond paste.
• While 1 kg of Almond paste contains 1.9 times more Vitamin B2 than Raw French Beans.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Raw French 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 French Beans vs Almond paste:

• 1 kilogram of French Beans has 2.1 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 4.2 times more Potassium, 3.1 times more Selenium and 1.3 times more Zinc than Almond paste.
• Both French Beans and Almond paste contain similar levels of Calcium, Copper and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of French Beans has 3.8 times more Omega 3, 1.3 times more Carbohydrate, 5.3 times more Fiber and 2.1 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Energy, 13.7 times more Fat, 11.9 times more Saturated Fat and 12.6 times more Omega 6 than Raw French Beans.