Comparing Nutrients in 1 pound Almond paste VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
White Beans	27%	2%	71%

Macro Nutrients

	Almond paste	White Beans	Recommended Dietary Allowance
Energy	71.6% 2077kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	210% 273g	130g per day for Men 19-50 years
Sugars	227% 164g	13.2% 9.57g	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	57.3% 21.8g	181% 69g	38g per day for Men 19-50 years
Protein	73% 41g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Almond paste	White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	111% 1.44mg	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	82.8% 331μg	440% 1760μg	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	0.5% 0.45mg	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	409% 61.4mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	White Beans	Recommended Dietary Allowance
Calcium	78% 780mg	109% 1089mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	496% 4.46mg	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	91% 7.26mg	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	354% 8.15mg	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	167% 1170mg	195% 1365mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	239% 8142mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.4% 51.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS White Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Almond paste vs White Beans:

• 1 pound of Almond paste has 2.8 times more Vitamin B2, 3 times more Vitamin B3 and 64.5 times more Vitamin E than White Beans.
• While 1 lb of Raw White Beans contains 5.3 times more Vitamin B1, 6.5 times more Vitamin B5, 8.8 times more Vitamin B6, 5.3 times more Vitamin B9 and more Vitamin K than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• 1 pound of White Beans have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs White Beans:

• 1 lb of Raw White Beans contains 1.4 times more Calcium, 2.2 times more Copper, 6.5 times more Iron, 1.5 times more Magnesium, 2.1 times more Manganese, 5.7 times more Potassium, 3 times more Selenium and 2.5 times more Zinc than Almond paste.
• Both Almond paste and White Beans contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.4 times more Energy, 32.6 times more Fat, 12 times more Saturated Fat, 28.2 times more Omega 6 and 17.2 times more Sugars than White Beans.
• While 1 lb of Raw White Beans contains 1.3 times more Carbohydrate, 3.2 times more Fiber and 2.6 times more Protein than Almond paste.
• Both Almond paste and White Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of White Beans provide inadequate amounts of Omega 6