Comparing Nutrients in 100 grams Almond paste VS Cranberry Beans

Macros Ratio

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

Macro Nutrients

	Almond paste	Cranberry Beans	Recommended Dietary Allowance
Energy	15.8% 458kcal	11.6% 335kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	46% 60g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	12.6% 4.8g	65% 24.7g	38g per day for Men 19-50 years
Protein	16% 9g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	62.3% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	23.8% 0.31mg	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	18.3% 73μg	151% 604μg	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	0.11% 0.1mg	0% 0mg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cranberry Beans	Recommended Dietary Allowance
Calcium	17% 172mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	88.2% 0.79mg	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	20% 1.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	40% 0.92mg	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	37% 258mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	39% 1332mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.33% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almond paste vs Cranberry Beans:

• Almond paste has 1.9 times more Vitamin B2 than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 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.
• Both Almond paste and Raw Cranberry Beans have similar amounts of Vitamin B3 per 100 g.
• Both Almond paste as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almond paste vs Cranberry Beans:

• Almond paste has 1.4 times more Calcium than Raw Cranberry Beans.
• While Raw Cranberry Beans contain 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.
• Both Almond paste and Raw Cranberry Beans have similar amounts of Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almond paste has 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.
• While Raw Cranberry Beans contain 1.3 times more Carbohydrate, 5.1 times more Fiber and 2.6 times more Protein than Almond paste.
• Both Almond paste and Raw Cranberry Beans have similar amounts of Omega 3 per 100 g.
• Both Almond paste as well as Raw Cranberry Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.