Comparing Nutrients in 14 ounces Peppermint VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Peppermint	18%	10%	72%
Almond paste	8%	52%	40%

Macro Nutrients

	Peppermint	Almond paste	Recommended Dietary Allowance
Energy	9.6% 278kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	146% 190g	130g per day for Men 19-50 years
Sugars	NA	198% 144g	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	83.6% 31.8g	50% 19g	38g per day for Men 19-50 years
Protein	26.6% 15g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Peppermint	Almond paste	Recommended Dietary Allowance
Vitamin A	93% 841μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	11% 0.14mg	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	113% 452μg	72.4% 290μg	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	140% 126mg	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	NA	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peppermint	Almond paste	Recommended Dietary Allowance
Calcium	96% 964mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	200% 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	252% 20mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	148% 3.4mg	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	41.4% 290mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	NA	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	8.2% 123mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	8.44% 312g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Peppermint VS Almond paste per 14 oz

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

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

• 14 ounces of Peppermint have more Vitamin A, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 318 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 1.6 times more Vitamin B2 than Fresh Peppermint.
• Both Peppermint and Almond paste provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Fresh Peppermint as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peppermint vs Almond paste:

• 14 ounces of Peppermint have 1.4 times more Calcium, 3.2 times more Iron, 1.4 times more Manganese, 1.8 times more Potassium, 3.4 times more Sodium and 5.6 times more Water than Almond paste.
• While 14 oz of Almond paste contain 1.4 times more Copper, 1.6 times more Magnesium, 3.5 times more Phosphorus and 1.3 times more Zinc than Fresh Peppermint.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peppermint have 2.2 times more Omega 3 and 1.7 times more Fiber than Almond paste.
• While 14 oz of Almond paste contain 6.5 times more Energy, 29.5 times more Fat, 10.7 times more Saturated Fat, 80.8 times more Omega 6, 3.2 times more Carbohydrate and 2.4 times more Protein than Fresh Peppermint.
• 14 ounces of Peppermint provide inadequate amounts of Omega 6