Comparing Nutrients in 1 kilogram Almond paste VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Almond paste	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	158% 4580kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	181% 176g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	397% 127g	32g per day for Men 19-50 years
Omega 3	124% 2g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	93% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	513% 667g	130g per day for Men 19-50 years
Sugars	500% 363g	380% 275g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	161% 90g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	109% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	269% 3.5mg	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	203% 810μg	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	11% 10mg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	133% 159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	172% 1720mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	400% 3.6mg	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	398% 32mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	240% 1010mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	NA	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	96% 3260mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	291% 160μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	145% 16mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 1 kilogram of Almond paste has 3.8 times more Vitamin B2 and 16.5 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 3.4 times more Vitamin B1, 9.7 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) 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 Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 1 kilogram of Almond paste has 2.9 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 2 times more Iron, 3.8 times more Selenium and 27.9 times more Sodium than Almond paste.
• Both Almond paste and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.6 times more Fat, 18.1 times more Omega 3, 3.5 times more Omega 6, 1.3 times more Sugars and 1.5 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 1 kg of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contains 4.8 times more Saturated Fat and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) offer comparable quantities of Energy and Protein per one kilogram.
• 1 kilogram of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3