Comparing Nutrients in 1 kilogram Almond paste VS Cookies, coconut macaroon

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cookies, coconut macaroon	3%	44%	53%

Macro Nutrients

	Almond paste	Cookies, coconut macaroon	Recommended Dietary Allowance
Energy	158% 4580kcal	159% 4600kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	232% 226g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	628% 201g	32g per day for Men 19-50 years
Omega 3	124% 2g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	45% 7.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	471% 612g	130g per day for Men 19-50 years
Sugars	500% 363g	623% 452g	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	134% 51g	38g per day for Men 19-50 years
Protein	161% 90g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cookies, coconut macaroon	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	13.8% 2.2mg	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	74% 0.96mg	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	7.5% 30μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cookies, coconut macaroon	Recommended Dietary Allowance
Calcium	172% 1720mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	299% 2.7mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	69% 290mg	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	97% 680mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cookies, coconut macaroon per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Cookies, coconut macaroon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Cookies, coconut macaroon:

• 1 kilogram of Almond paste has 4.1 times more Vitamin B1, 6.9 times more Vitamin B2, 6.5 times more Vitamin B3, 24.3 times more Vitamin B9 and 71.3 times more Vitamin E than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 2.7 times more Vitamin B6 than Almond paste.
• 1 kilogram of Cookies, coconut macaroon have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Almond paste as well as Cookies, coconut macaroon have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cookies, coconut macaroon:

• 1 kilogram of Almond paste has 34.4 times more Calcium, 1.7 times more Copper, 2 times more Iron, 4.5 times more Magnesium, 3.8 times more Phosphorus, 2.6 times more Potassium and 2 times more Zinc than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 1.6 times more Selenium and 26.8 times more Sodium than Almond paste.
• 1 kilogram of Cookies, coconut macaroon lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.2 times more Fat, 4.1 times more Omega 3, 7.3 times more Omega 6 and 3 times more Protein than Cookies, coconut macaroon.
• While 1 kg of Cookies, coconut macaroon contains 7.6 times more Saturated Fat and 1.3 times more Carbohydrate than Almond paste.
• Both Almond paste and Cookies, coconut macaroon offer comparable quantities of Energy, Sugars and Fiber per one kilogram.