Comparing Nutrients in 5 ounces Cranberry Beans VS Almond paste

Macros Ratio

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

Macro Nutrients

	Cranberry Beans	Almond paste	Recommended Dietary Allowance
Energy	16.4% 475kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	92% 35g	18% 6.8g	38g per day for Men 19-50 years
Protein	58.3% 32.6g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cranberry Beans	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.2% 1.06mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	3.93% 0.051mg	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	214% 856μg	26% 103μg	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% 0mg	0.16% 0.14mg	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	NA	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cranberry Beans	Almond paste	Recommended Dietary Allowance
Calcium	18% 180mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	71.5% 0.64mg	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	88.6% 7.1mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	52.8% 1.2mg	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	75.3% 527mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	55.5% 1888mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cranberry Beans vs Almond paste:

• Raw Cranberry Beans have 9.1 times more Vitamin B1, 6.6 times more Vitamin B5, 8.6 times more Vitamin B6 and 8.3 times more Vitamin B9 than Almond paste.
• While Almond paste contains 1.9 times more Vitamin B2 than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Almond paste have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Cranberry Beans as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cranberry Beans vs Almond paste:

• Raw Cranberry Beans have 1.7 times more Copper, 3.1 times more Iron, 1.4 times more Phosphorus, 4.2 times more Potassium, 3 times more Selenium and 2.5 times more Zinc than Almond paste.
• While Almond paste contains 1.4 times more Calcium than Raw Cranberry Beans.
• Both Raw Cranberry Beans and Almond paste have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Cranberry Beans have 1.2 times more Omega 3, 1.3 times more Carbohydrate, 5.1 times more Fiber and 2.6 times more Protein than Almond paste.
• While Almond paste contains 1.4 times more Energy, 22.6 times more Fat, 8.3 times more Saturated Fat and 19.4 times more Omega 6 than Raw Cranberry Beans.
• Both Raw Cranberry Beans as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.