Comparing Nutrients in 300 calories Yambean VS Almond paste

Weight per 300 calories

• Yambean: 790g
• Almond paste: 65.5g

Almond paste has 12.1 times more energy per unit of mass than Raw Yambean , which is very high in comparison to other foods. Yambean having low energy density.

Discover which food has more nutrients per 300 calories - Yambean or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Yambean	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	24% 31.3g	130g per day for Men 19-50 years
Sugars	19.6% 14.2g	32.8% 23.7g	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	102% 38.7g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	10% 5.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Yambean	Almond paste	Recommended Dietary Allowance
Vitamin A	0.88% 7.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.07mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	1.8% 0.024mg	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	23.7% 95μg	12% 48μg	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	177% 159mg	0.073% 0.066mg	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	24.2% 3.63mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.97% 2.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Almond paste	Recommended Dietary Allowance
Calcium	9.47% 95mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	33% 0.3mg	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	59.2% 4.74mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	20.6% 0.47mg	24.4% 0.56mg	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	20.3% 142mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	19.2% 711g	0.25% 9.22g	3700g per day for Men 19-50 years

Yambean VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Yambean or Almond paste?

Lets compare vitamin content per 300 calories of Yambean vs Almond paste:

• 300 calories of Yambean have 2.9 times more Vitamin B1, 1.7 times more Vitamin B3, 14.4 times more Vitamin B5, 14.1 times more Vitamin B6, 2 times more Vitamin B9 and 2434.6 times more Vitamin C than Almond paste.
• While 300 kcal of Almond paste contain 2.4 times more Vitamin E than Raw Yambean .
• Both Yambean and Almond paste provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C
• Both Raw Yambean as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Yambean vs Almond paste:

• 300 calories of Yambean have 1.3 times more Copper, 4.5 times more Iron, 5.8 times more Potassium, 2 times more Selenium, 1.3 times more Zinc and 77.1 times more Water than Almond paste.
• Both Yambean and Almond paste contain similar levels of Calcium, Magnesium, Manganese and Phosphorus per 300 calories.
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Yambean have 2.2 times more Carbohydrate and 12.3 times more Fiber than Almond paste.
• While 300 kcal of Almond paste contain 25.6 times more Fat, 16 times more Omega 6 and 1.7 times more Sugars than Raw Yambean .
• Both Yambean and Almond paste offer comparable quantities of Energy, Omega 3 and Protein per 300 calories.
• 300 calories of Yambean provide inadequate amounts of Omega 6