Comparing Nutrients in 1 kilogram Almond paste VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Almond paste	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	158% 4580kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	124% 2g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	34.6% 45g	130g per day for Men 19-50 years
Sugars	500% 363g	10.8% 7.8g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	161% 90g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	28.5% 0.37mg	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	80% 320μg	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	53.3% 48mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	328% 393μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	172% 1720mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	42.2% 0.38mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	87% 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	27% 190mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	3.8% 141g	25.2% 933g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Canned Yellow Snap Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Canned Yellow Snap Beans:

• 1 kilogram of Almond paste has 5.5 times more Vitamin B1, 7.4 times more Vitamin B2, 7.1 times more Vitamin B3, 2.3 times more Vitamin B9 and 46.7 times more Vitamin E than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 48 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Canned Yellow Snap Beans provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Almond paste as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Canned Yellow Snap Beans:

• 1 kilogram of Almond paste has 6.6 times more Calcium, 11.9 times more Copper, 1.8 times more Iron, 10 times more Magnesium, 4.3 times more Manganese, 13.6 times more Phosphorus, 2.9 times more Potassium, 10.5 times more Selenium and 5.1 times more Zinc than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 27.9 times more Sodium and 6.6 times more Water than Almond paste.
• 1 kilogram of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 22.9 times more Energy, 277.4 times more Fat, 119.5 times more Saturated Fat, 6.4 times more Omega 3, 293.5 times more Omega 6, 10.6 times more Carbohydrate, 46.5 times more Sugars, 3.7 times more Fiber and 7.8 times more Protein than Canned Yellow Snap Beans.
• 1 kilogram of Canned Yellow Snap Beans provide inadequate amounts of Energy, Omega 3 and Omega 6