Comparing Nutrients in 5 ounces Hyacinth-Young beans VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Hyacinth-Young beans	Almond paste	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.008% 0.001g	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	10% 13g	52% 67.8g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	12.3% 4.68g	18% 6.8g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Almond paste	Recommended Dietary Allowance
Vitamin A	6.77% 61μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	22% 88μg	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	20.3% 18.3mg	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	4.8% 0.72mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.4% 25.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Almond paste	Recommended Dietary Allowance
Calcium	7.1% 71mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	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	13% 1.05mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	9.92% 69.5mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Hyacinth-Young beans versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Hyacinth-Young beans vs Almond paste:

• 5 ounces of Hyacinth-Young beans have more Vitamin A, 129 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 4.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 26.5 times more Vitamin E than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Almond paste provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Hyacinth-Young beans as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Hyacinth-Young beans vs Almond paste:

• 5 ounces of Hyacinth-Young beans have 6.2 times more Water than Almond paste.
• While 5 oz of Almond paste contain 3.4 times more Calcium, 9.7 times more Copper, 2.2 times more Iron, 3.3 times more Magnesium, 4.2 times more Manganese, 5.3 times more Phosphorus, 2.8 times more Selenium and 4 times more Zinc than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Almond paste contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 10 times more Energy, 138.7 times more Fat, 29.9 times more Saturated Fat, 28.4 times more Omega 3, 5576 times more Omega 6, 5.2 times more Carbohydrate, 8.9 times more Sugars, 1.5 times more Fiber and 4.3 times more Protein than Raw Hyacinth-Young beans.
• 5 ounces of Hyacinth-Young beans provide inadequate amounts of Energy, Omega 3 and Omega 6