Comparing Nutrients in 14 ounces Prune puree VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Prune puree	3%	1%	96%
Almond paste	8%	52%	40%

Macro Nutrients

	Prune puree	Almond paste	Recommended Dietary Allowance
Energy	35% 1020kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	199% 258g	146% 190g	130g per day for Men 19-50 years
Sugars	214% 155g	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	76% 55g	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	% 88.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	50% 19g	38g per day for Men 19-50 years
Protein	15% 8.33g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Prune puree	Almond paste	Recommended Dietary Allowance
Vitamin A	44% 397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	72.4% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Prune puree	Almond paste	Recommended Dietary Allowance
Calcium	12.3% 123mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	NA	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	139% 11mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	NA	123% 516mg	420mg per day for Men 19-50 years
Manganese	NA	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% 286mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	99% 3382mg	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	6.1% 91mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	NA	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	3.2% 119g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Prune puree VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Prune puree 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 Prune puree vs Almond paste:

• 14 ounces of Prune puree have more Vitamin A, 1.8 times more Vitamin B3, 3.8 times more Vitamin B5 and 43 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 2.1 times more Vitamin B1 than Prune puree.
• 14 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Prune puree vs Almond paste:

• 14 ounces of Prune puree have 1.8 times more Iron and 2.7 times more Potassium than Almond paste.
• While 14 oz of Almond paste contain 5.5 times more Calcium and 3.6 times more Phosphorus than Prune puree.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Prune puree have 1.4 times more Carbohydrate than Almond paste.
• While 14 oz of Almond paste contain 1.8 times more Energy, 138.7 times more Fat, 164.3 times more Saturated Fat, 1.5 times more Fiber and 4.3 times more Protein than Prune puree.
• Both Prune puree and Almond paste offer comparable quantities of Sugars per 14 ounces.