Comparing Nutrients in 1 kilogram Almond paste VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Almond paste	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	158% 4580kcal	105% 3050kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	27.3% 8.74g	32g per day for Men 19-50 years
Omega 3	124% 2g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	169% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	434% 564g	130g per day for Men 19-50 years
Sugars	500% 363g	58.2% 42.2g	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	126% 48g	176% 67g	38g per day for Men 19-50 years
Protein	161% 90g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Bread, whole-wheat, prepared from recipe, toasted	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	222% 2.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	152% 1.97mg	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	168% 670μg	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	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	172% 1720mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	309% 2.78mg	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	425% 34mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	899% 20.7mg	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	293% 2050mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	101% 3450mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	773% 425μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	254% 3810mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	7.03% 260g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Bread, whole-wheat, prepared from recipe, toasted per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Bread, whole-wheat, prepared from recipe, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Bread, whole-wheat, prepared from recipe, toasted:

• 1 kilogram of Almond paste has 1.8 times more Vitamin B2 and 16.1 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 kg of Bread, whole-wheat, prepared from recipe, toasted contains 3.2 times more Vitamin B1, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 5.5 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Bread, whole-wheat, prepared from recipe, toasted provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Bread, whole-wheat, prepared from recipe, toasted 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 Bread, whole-wheat, prepared from recipe, toasted:

• 1 kilogram of Almond paste has 4.8 times more Calcium, 1.6 times more Copper, 1.5 times more Magnesium and 1.3 times more Phosphorus than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 kg of Bread, whole-wheat, prepared from recipe, toasted contains 2.1 times more Iron, 2.4 times more Manganese, 10.1 times more Selenium and 42.3 times more Sodium than Almond paste.
• Both Almond paste and Bread, whole-wheat, prepared from recipe, toasted contain similar levels of Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.5 times more Energy, 4.7 times more Fat, 3 times more Saturated Fat, 1.9 times more Omega 6 and 8.6 times more Sugars than Bread, whole-wheat, prepared from recipe, toasted.
• While 1 kg of Bread, whole-wheat, prepared from recipe, toasted contains 1.8 times more Omega 3 and 1.4 times more Fiber than Almond paste.
• Both Almond paste and Bread, whole-wheat, prepared from recipe, toasted offer comparable quantities of Carbohydrate and Protein per one kilogram.