Comparing Nutrients in 1 kilogram Almond paste VS Boiled Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Almond paste	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	158% 4580kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	124% 2g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	36.3% 47.2g	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	NA	38g per day for Men 19-50 years
Protein	161% 90g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Sprouted Kidney 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	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	71.5% 0.93mg	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	118% 470μg	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	396% 356mg	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	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	172% 1720mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	193% 1.74mg	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	200% 16mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	86.5% 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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Sprouted Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Boiled Sprouted Kidney Beans:

• 1 kilogram of Almond paste has 1.5 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 4.4 times more Vitamin B1, 2.1 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 356 times more Vitamin C than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Boiled Sprouted Kidney Beans:

• 1 kilogram of Almond paste has 9.1 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 5.7 times more Magnesium, 4.3 times more Manganese, 6.8 times more Phosphorus, 1.6 times more Potassium, 7 times more Selenium and 3.4 times more Zinc than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 6.3 times more Water than Almond paste.
• 1 kilogram of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 13.9 times more Energy, 47.8 times more Fat, 31.7 times more Saturated Fat, 45.3 times more Omega 6, 10.1 times more Carbohydrate and 1.9 times more Protein than Boiled Sprouted Kidney Beans.
• Both Almond paste and Boiled Sprouted Kidney Beans offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6