Comparing Nutrients in 100 grams Almond paste VS Boiled Kidney Beans

Macros Ratio

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

Macro Nutrients

	Almond paste	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15.8% 458kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	0.64% 0.11g	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	17.5% 23g	130g per day for Men 19-50 years
Sugars	50% 36.3g	0.44% 0.32g	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	17% 6.4g	38g per day for Men 19-50 years
Protein	16% 9g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Boiled Kidney 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	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	9.23% 0.12mg	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	32.5% 130μg	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	1.33% 1.2mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7% 8.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	17% 172mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	24% 0.22mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	18.7% 0.43mg	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	19.7% 138mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	0.38% 14g	1.8% 67g	3700g per day for Men 19-50 years

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

• Almond paste has 7.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 451.3 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.9 times more Vitamin B5, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9, 12 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almond paste vs Boiled Kidney Beans:

• Almond paste has 4.9 times more Calcium, 2.1 times more Copper, 3.1 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 3.8 times more Selenium and 1.5 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Iron, 1.3 times more Potassium and 4.8 times more Water than Almond paste.

Comparison of macro-nutrients per 100 grams:

• Almond paste has 3.6 times more Energy, 55.5 times more Fat, 36 times more Saturated Fat, 51.6 times more Omega 6, 2.1 times more Carbohydrate and 113.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Fiber than Almond paste.
• Both Almond paste and Boiled All Types Kidney Beans have similar amounts of Omega 3 and Protein per 100 g.
• Both Almond paste as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.