Comparing Nutrients in 5 ounces Almond paste VS Boiled Yellow Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Boiled Yellow Beans with Salt	25%	7%	68%

Macro Nutrients

	Almond paste	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Energy	22.4% 649kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	2.1% 0.36g	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	27.6% 36g	130g per day for Men 19-50 years
Sugars	71% 51.4g	0.66% 0.48g	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Yellow Beans with Salt	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	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	6.27% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	14% 0.18mg	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	28.7% 115μg	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	2.83% 2.55mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Yellow Beans with Salt	Recommended Dietary Allowance
Calcium	24.4% 244mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	29.3% 0.26mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	28% 0.64mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Boiled Yellow Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Boiled Yellow Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Boiled Yellow Beans with Salt:

• 5 ounces of Almond paste have 4 times more Vitamin B2, 2 times more Vitamin B3 and 14.4 times more Vitamin E than Boiled Yellow Beans with Salt.
• While 5 oz of Boiled Yellow Beans with Salt contain 2.3 times more Vitamin B1, 2 times more Vitamin B5, 3.6 times more Vitamin B6, 18 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Boiled Yellow Beans with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Boiled Yellow Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Boiled Yellow Beans with Salt:

• 5 ounces of Almond paste have 2.8 times more Calcium, 2.4 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 3.2 times more Selenium and 1.4 times more Zinc than Boiled Yellow Beans with Salt.
• While 5 oz of Boiled Yellow Beans with Salt contain 1.6 times more Iron and 26.8 times more Sodium than Almond paste.
• Both Almond paste and Boiled Yellow Beans with Salt contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3.2 times more Energy, 25.7 times more Fat, 9.4 times more Saturated Fat, 22 times more Omega 6, 1.9 times more Carbohydrate and 106.6 times more Sugars than Boiled Yellow Beans with Salt.
• While 5 oz of Boiled Yellow Beans with Salt contain 2.2 times more Fiber than Almond paste.
• Both Almond paste and Boiled Yellow Beans with Salt offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Boiled Yellow Beans with Salt provide inadequate amounts of Omega 6