Comparing Nutrients in 5 ounces Almond paste VS Canned Red Kidney Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Almond paste	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	22.4% 649kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	18% 6.8g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	12.3% 0.16mg	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	26% 103μg	8.15% 32.6μg	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	0.16% 0.14mg	0.31% 0.28mg	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	128% 19mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	24.4% 244mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	44.6% 0.4mg	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	28.3% 2.27mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	23.5% 0.54mg	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	52.2% 366mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	19.7% 295mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.64% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Canned Red Kidney Beans Rinsed per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Canned Red Kidney Beans Rinsed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Canned Red Kidney Beans Rinsed:

• 5 ounces of Almond paste have 1.4 times more Vitamin B1, 27.6 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B9 and 451.3 times more Vitamin E than Canned Red Kidney Beans Rinsed.
• While 5 oz of Canned Red Kidney Beans, Rinsed Solids contain 3.1 times more Vitamin B6 and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• 5 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin E
• Both Almond paste as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Canned Red Kidney Beans Rinsed:

• 5 ounces of Almond paste have 3 times more Calcium, 1.6 times more Copper, 4.5 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Canned Red Kidney Beans Rinsed.
• While 5 oz of Canned Red Kidney Beans, Rinsed Solids contain 23.1 times more Sodium than Almond paste.
• Both Almond paste and Canned Red Kidney Beans Rinsed contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3.8 times more Energy, 29.8 times more Fat, 8 times more Saturated Fat, 1.5 times more Omega 3, 25.7 times more Omega 6 and 2.3 times more Carbohydrate than Canned Red Kidney Beans Rinsed.
• While 5 oz of Canned Red Kidney Beans, Rinsed Solids contain 1.3 times more Fiber than Almond paste.
• Both Almond paste and Canned Red Kidney Beans Rinsed offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Red Kidney Beans Rinsed provide inadequate amounts of Omega 6