Comparing Nutrients in 1 kilogram Almond paste VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Almond paste	Dried Butternuts	Recommended Dietary Allowance
Energy	158% 4580kcal	211% 6120kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	587% 570g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	41% 13g	32g per day for Men 19-50 years
Omega 3	124% 2g	5449% 87g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	1984% 337g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	93% 121g	130g per day for Men 19-50 years
Sugars	500% 363g	NA	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	124% 47g	38g per day for Men 19-50 years
Protein	161% 90g	445% 249g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	114% 1.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	65.3% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Dried Butternuts	Recommended Dietary Allowance
Calcium	172% 1720mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	500% 4.5mg	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	503% 40mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	564% 2370mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	2852% 65.6mg	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	637% 4460mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	124% 4210mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	285% 31.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Dried Butternuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Dried Butternuts:

• 1 kilogram of Almond paste has 2.8 times more Vitamin B2 and 1.4 times more Vitamin B3 than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 4.7 times more Vitamin B1, 5.6 times more Vitamin B5, 15.6 times more Vitamin B6 and 32 times more Vitamin C than Almond paste.
• Both Almond paste and Dried Butternuts provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Dried Butternuts:

• 1 kilogram of Almond paste has 3.2 times more Calcium than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 2.5 times more Iron, 1.8 times more Magnesium, 7.7 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 4.1 times more Selenium and 2.1 times more Zinc than Almond paste.
• Both Almond paste and Dried Butternuts contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 2 times more Saturated Fat and 4 times more Carbohydrate than Dried Butternuts.
• While 1 kg of Dried Butternuts contains 1.3 times more Energy, 2.1 times more Fat, 43.8 times more Omega 3, 6 times more Omega 6 and 2.8 times more Protein than Almond paste.
• Both Almond paste and Dried Butternuts offer comparable quantities of Fiber per one kilogram.