Comparing Nutrients in 1 kilogram Almond paste VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Almond paste	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	158% 4580kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	124% 2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	192% 250g	130g per day for Men 19-50 years
Sugars	500% 363g	72% 52g	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	0.55% 0.4g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 50g	g per day for Men 19-50 years
Fiber	126% 48g	187% 71g	38g per day for Men 19-50 years
Protein	161% 90g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oil Roasted Mixed Nuts	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	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	275% 3.57mg	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	260% 1040μg	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	6.67% 6mg	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	512% 76.8mg	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	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	172% 1720mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	1866% 16.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	932% 21.4mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	210% 7140mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	2529% 1391μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oil Roasted Mixed Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Oil Roasted Mixed Nuts:

• 1 kilogram of Almond paste has 1.3 times more Vitamin B2 and 1.8 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 4.4 times more Vitamin B1, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 9.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almond paste.
• Both Almond paste as well as Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts:

• 1 kilogram of Almond paste has 1.3 times more Calcium than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 3.7 times more Copper, 3.2 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium, 33.1 times more Selenium, 15.9 times more Sodium and 3.1 times more Zinc than Almond paste.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has more Omega 3, 1.9 times more Carbohydrate and 7 times more Sugars than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.3 times more Energy, 1.8 times more Fat, 2.7 times more Saturated Fat, 1.9 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Almond paste.
• 1 kilogram of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3