Comparing Nutrients in 14 ounces Almond paste VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Almond paste	Garlic bread, frozen	Recommended Dietary Allowance
Energy	62.7% 1818kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	65.5% 21g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	127% 166g	130g per day for Men 19-50 years
Sugars	198% 144g	20.2% 14.6g	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	3.4% 2.46g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	26% 9.92g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	59.3% 33g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	25.3% 0.33mg	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	185% 738μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.95% 35.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	358% 53.7mg	31.2% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	68.3% 683mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	47.6% 0.43mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	76% 1.75mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	1.5% 56g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Garlic bread, frozen per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Garlic bread, frozen to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Garlic bread, frozen:

• 14 ounces of Almond paste have 2.3 times more Vitamin B2 and 11.5 times more Vitamin E than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 5.6 times more Vitamin B1, 2.9 times more Vitamin B3, 5.8 times more Vitamin B5, 2.3 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almond paste.
• 14 ounces of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almond paste as well as Garlic bread, frozen have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Garlic bread, frozen:

• 14 ounces of Almond paste have 6.4 times more Calcium, 4.2 times more Copper, 5.7 times more Magnesium, 1.9 times more Manganese, 3 times more Phosphorus, 3 times more Potassium and 1.7 times more Zinc than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 1.9 times more Iron, 4 times more Selenium and 60.4 times more Sodium than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.3 times more Energy, 1.7 times more Fat, 5.2 times more Omega 3, 9.8 times more Sugars and 1.9 times more Fiber than Garlic bread, frozen.
• While 14 oz of Garlic bread, frozen contain 2 times more Saturated Fat than Almond paste.
• Both Almond paste and Garlic bread, frozen offer comparable quantities of Omega 6, Carbohydrate and Protein per 14 ounces.