Comparing Nutrients in 1 kilogram Almond paste VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Almond paste	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	158% 4580kcal	155% 4500kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	187% 181g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	141% 45g	32g per day for Men 19-50 years
Omega 3	124% 2g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	528% 687g	130g per day for Men 19-50 years
Sugars	500% 363g	340% 247g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	161% 90g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	223% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	50.8% 0.66mg	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	148% 590μg	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	5.56% 5mg	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	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	172% 1720mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	149% 1.34mg	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	323% 26mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	365% 8.4mg	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	197% 1380mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	347% 5200mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.54% 57g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cookies, oatmeal, commercially prepared, regular per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Cookies, oatmeal, commercially prepared, regular:

• 1 kilogram of Almond paste has 1.8 times more Vitamin B2, 1.2 times more Vitamin B9 and 52.1 times more Vitamin E than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 3.3 times more Vitamin B1, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin K than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• 1 kilogram of Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin E
• Both Almond paste as well as Cookies, oatmeal, commercially prepared, regular 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 Cookies, oatmeal, commercially prepared, regular:

• 1 kilogram of Almond paste has 4.6 times more Calcium, 3.4 times more Copper, 3.9 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 1.6 times more Iron, 2.3 times more Selenium and 57.8 times more Sodium than Almond paste.
• Both Almond paste and Cookies, oatmeal, commercially prepared, regular contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.5 times more Fat, 1.5 times more Omega 3, 2.3 times more Omega 6, 1.5 times more Sugars, 1.7 times more Fiber and 1.5 times more Protein than Cookies, oatmeal, commercially prepared, regular.
• While 1 kg of Cookies, oatmeal, commercially prepared, regular contains 1.7 times more Saturated Fat and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Cookies, oatmeal, commercially prepared, regular offer comparable quantities of Energy per one kilogram.