Comparing Nutrients in 1 kilogram Almond paste VS Cranberry Beans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Almond paste	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	623% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	238% 3.1mg	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	183% 730μg	1510% 6040μg	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	1.1% 1mg	0% 0mg	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	903% 135mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Almond paste VS Cranberry Beans per 1 kg

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

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

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

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

• 1 kilogram of Almond paste has 1.4 times more Calcium than Cranberry Beans.
• While 1 kg of Raw Cranberry Beans contains 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.
• Both Almond paste and Cranberry Beans contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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