Comparing Nutrients in 14 ounces Almond paste VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Almond paste	Multi-grain Bread	Recommended Dietary Allowance
Energy	62.7% 1818kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	17.3% 16.8g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	39% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	132% 172g	130g per day for Men 19-50 years
Sugars	198% 144g	35% 25.4g	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	13.4% 9.72g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	80.3% 1.04mg	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	72.4% 290μg	74.4% 298μg	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	0.44% 0.4mg	0.44% 0.4mg	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	358% 53.7mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Multi-grain Bread	Recommended Dietary Allowance
Calcium	68.3% 683mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	124% 1.1mg	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	79.4% 6.35mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	349% 8.04mg	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	146% 1024mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	61.3% 6.75mg	11mg per day for Men 19-50 years
Water	1.5% 56g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Multi-grain Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Multi-grain Bread:

• 14 ounces of Almond paste have 3.2 times more Vitamin B2 and 36.6 times more Vitamin E than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 3.4 times more Vitamin B1, 2.8 times more Vitamin B3, 3 times more Vitamin B5 and 7.3 times more Vitamin B6 than Almond paste.
• Both Almond paste and Multi-grain Bread provide similar amounts of Vitamin B9 per 14 ounces.
• Both Almond paste as well as Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Multi-grain Bread:

• 14 ounces of Almond paste have 1.7 times more Calcium, 1.6 times more Copper, 1.7 times more Magnesium and 1.4 times more Potassium than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 1.6 times more Iron, 2.4 times more Manganese, 7.8 times more Selenium and 42.3 times more Sodium than Almond paste.
• Both Almond paste and Multi-grain Bread contain similar levels of Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.7 times more Energy, 6.6 times more Fat, 3 times more Saturated Fat, 3.3 times more Omega 6 and 5.7 times more Sugars than Multi-grain Bread.
• While 14 oz of Multi-grain Bread contain 1.5 times more Fiber and 1.5 times more Protein than Almond paste.
• Both Almond paste and Multi-grain Bread offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.