Comparing Nutrients in 1 kilogram Almond paste VS Yardlong Beans

Macros Ratio

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

Macro Nutrients

	Almond paste	Yardlong Beans	Recommended Dietary Allowance
Energy	158% 4580kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	124% 2g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	18% 3.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	476% 619g	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	289% 110g	38g per day for Men 19-50 years
Protein	161% 90g	434% 243g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	739% 8.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	312% 15.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	285% 3.7mg	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	1645% 6580μg	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	17.8% 16mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	172% 1720mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	977% 8.8mg	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	1076% 86mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	805% 3380mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	691% 16mg	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	799% 5590mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	340% 11570mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	318% 35mg	11mg per day for Men 19-50 years
Water	3.8% 141g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Yardlong Beans per 1 kg

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

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

• 1 kilogram of Almond paste has 1.8 times more Vitamin B2 than Yardlong Beans.
• While 1 kg of Raw Yardlong Beans contains 10.8 times more Vitamin B1, 1.5 times more Vitamin B3, 13.8 times more Vitamin B5, 10.3 times more Vitamin B6 and 9 times more Vitamin B9 than Almond paste.
• Both Almond paste as well as Raw Yardlong 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 Yardlong Beans:

• 1 kilogram of Almond paste has 1.2 times more Calcium than Yardlong Beans.
• While 1 kg of Raw Yardlong Beans contains 1.9 times more Copper, 5.4 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 3.7 times more Potassium, 2 times more Selenium and 2.4 times more Zinc than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.3 times more Energy, 21.2 times more Fat, 7.8 times more Saturated Fat and 18.1 times more Omega 6 than Yardlong Beans.
• While 1 kg of Raw Yardlong Beans contains 1.3 times more Omega 3, 1.3 times more Carbohydrate, 2.3 times more Fiber and 2.7 times more Protein than Almond paste.
• 1 kilogram of Yardlong Beans provide inadequate amounts of Omega 6