Comparing Nutrients in 14 ounces Almond paste VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Almond paste	Dried Butternuts	Recommended Dietary Allowance
Energy	62.7% 1818kcal	83.8% 2429kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	16% 5.2g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	2163% 34.6g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	787% 134g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	36.8% 48g	130g per day for Men 19-50 years
Sugars	198% 144g	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	50% 19g	49% 18.7g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	176% 99g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	171% 2.22mg	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	65.5% 262μg	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	14% 12.7mg	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	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	68.3% 683mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	198% 1.8mg	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	199% 16mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	224% 941mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	1132% 26mg	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	253% 1770mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond paste vs Dried Butternuts:

• Almond paste has 2.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Butternuts.
• While Dried Butternuts contain 4.7 times more Vitamin B1, 5.6 times more Vitamin B5, 15.6 times more Vitamin B6 and 32 times more Vitamin C than Almond paste.
• Both Almond paste and Dried Butternuts have similar amounts of Vitamin B9 per 14 oz.
• Both Almond paste as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almond paste vs Dried Butternuts:

• Almond paste has 3.2 times more Calcium than Dried Butternuts.
• While Dried Butternuts contain 2.5 times more Iron, 1.8 times more Magnesium, 7.7 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 2.1 times more Zinc than Almond paste.
• Both Almond paste and Dried Butternuts have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almond paste has 2 times more Saturated Fat and 4 times more Carbohydrate than Dried Butternuts.
• While Dried Butternuts contain 1.3 times more Energy, 2.1 times more Fat, 43.8 times more Omega 3, 6 times more Omega 6 and 2.8 times more Protein than Almond paste.
• Both Almond paste and Dried Butternuts have similar amounts of Fiber per 14 oz.
• Both Almond paste as well as Dried Butternuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.