Comparing Nutrients in 1 kilogram Almond paste VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Almond paste	Red Sour Cherries	Recommended Dietary Allowance
Energy	158% 4580kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	124% 2g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	94% 122g	130g per day for Men 19-50 years
Sugars	500% 363g	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	126% 48g	42% 16g	38g per day for Men 19-50 years
Protein	161% 90g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Red Sour Cherries	Recommended Dietary Allowance
Calcium	172% 1720mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	116% 1.04mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	48.7% 1.12mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	3.8% 141g	23.3% 861g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Red Sour Cherries per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Red Sour Cherries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Red Sour Cherries:

• 1 kilogram of Almond paste has 2.7 times more Vitamin B1, 10.4 times more Vitamin B2, 3.6 times more Vitamin B3, 9.1 times more Vitamin B9 and 193.4 times more Vitamin E than Red Sour Cherries.
• While 1 kg of Raw Red Sour Cherries contains more Vitamin A, 1.3 times more Vitamin B5 and 100 times more Vitamin C than Almond paste.
• Both Almond paste and Red Sour Cherries provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Red Sour Cherries have insufficient amounts of Vitamin E
• Both Almond paste as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Red Sour Cherries:

• 1 kilogram of Almond paste has 10.8 times more Calcium, 4.4 times more Copper, 5 times more Iron, 14.4 times more Magnesium, 7.6 times more Manganese, 17.2 times more Phosphorus, 1.8 times more Potassium, more Selenium and 14.8 times more Zinc than Red Sour Cherries.
• While 1 kg of Raw Red Sour Cherries contains 6.1 times more Water than Almond paste.
• 1 kilogram of Red Sour Cherries lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 9.2 times more Energy, 92.5 times more Fat, 38.7 times more Saturated Fat, 4.5 times more Omega 3, 121.2 times more Omega 6, 3.9 times more Carbohydrate, 4.3 times more Sugars, 3 times more Fiber and 9 times more Protein than Red Sour Cherries.
• 1 kilogram of Red Sour Cherries provide inadequate amounts of Energy, Omega 6 and Protein