Comparing Nutrients in 1 kilogram Almond paste VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Almond paste	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	158% 4580kcal	165% 4780kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	156% 50g	32g per day for Men 19-50 years
Omega 3	124% 2g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	217% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	505% 656g	130g per day for Men 19-50 years
Sugars	500% 363g	489% 354g	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	50% 19g	38g per day for Men 19-50 years
Protein	161% 90g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	234% 37.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	183% 9.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	107% 1.4mg	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	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	1.1% 1mg	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	125% 18.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	172% 1720mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	263% 2.37mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	397% 9.1mg	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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cookies, peanut butter sandwich, regular per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Almond paste has 1.6 times more Vitamin B2 and 7.2 times more Vitamin E than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 4 times more Vitamin B1, 2.6 times more Vitamin B3, 8.1 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• Both Almond paste and Cookies, peanut butter sandwich, regular provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almond paste as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Almond paste has 3.2 times more Calcium, 1.9 times more Copper, 2.7 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 1.4 times more Zinc than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.6 times more Iron, 1.8 times more Selenium and 40.9 times more Sodium than Almond paste.
• Both Almond paste and Cookies, peanut butter sandwich, regular contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.3 times more Fat, 1.9 times more Omega 3, 1.5 times more Omega 6 and 2.5 times more Fiber than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.9 times more Saturated Fat and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Cookies, peanut butter sandwich, regular offer comparable quantities of Energy, Sugars and Protein per one kilogram.