Comparing Nutrients in 1 kilogram Almond paste VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Almond paste	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	158% 4580kcal	87% 2520kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	124% 2g	87% 1.4g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	329% 427g	130g per day for Men 19-50 years
Sugars	500% 363g	60% 43.4g	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	30.5% 22g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	126% 48g	158% 60g	38g per day for Men 19-50 years
Protein	161% 90g	222% 125g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	328% 3.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	128% 1.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	277% 44.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	129% 6.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	165% 2.15mg	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	183% 730μg	105% 420μg	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	1.1% 1mg	0% 0mg	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	903% 135mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	172% 1720mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	252% 2.27mg	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	200% 16mg	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	945% 21.7mg	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	369% 2580mg	303% 2120mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	74.7% 2540mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	467% 257μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	303% 4550mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Commercial Whole-wheat Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Commercial Whole-wheat Bread:

• 1 kilogram of Almond paste has 2.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 5.1 times more Vitamin E than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 4.8 times more Vitamin B1, 3.1 times more Vitamin B3, 5.7 times more Vitamin B5, 6 times more Vitamin B6 and more Vitamin K than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Commercial Whole-wheat Bread:

• 1 kilogram of Almond paste has 2 times more Copper, 1.7 times more Magnesium, 1.2 times more Phosphorus and 1.2 times more Potassium than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 1.5 times more Iron, 2.5 times more Manganese, 6.1 times more Selenium and 50.6 times more Sodium than Almond paste.
• Both Almond paste and Commercial Whole-wheat Bread contain similar levels of Calcium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.8 times more Energy, 7.9 times more Fat, 3.6 times more Saturated Fat, 1.4 times more Omega 3, 3.9 times more Omega 6 and 8.4 times more Sugars than Commercial Whole-wheat Bread.
• While 1 kg of Commercially Prepared Whole-wheat Bread contains 1.3 times more Fiber and 1.4 times more Protein than Almond paste.
• Both Almond paste and Commercial Whole-wheat Bread offer comparable quantities of Carbohydrate per one kilogram.