Comparing Nutrients in 1 kilogram Almond paste VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Almond paste	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	158% 4580kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	256% 248g	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	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	495% 643g	130g per day for Men 19-50 years
Sugars	500% 363g	250% 181g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 181g	g per day for Men 19-50 years
Fiber	126% 48g	50% 19g	38g per day for Men 19-50 years
Protein	161% 90g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	58.5% 0.76mg	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	163% 650μg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	172% 1720mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	248% 2.23mg	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	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	560% 13mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 kilogram of Almond paste has 1.9 times more Vitamin B2 and 7.3 times more Vitamin E than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.2 times more Vitamin B1, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 1 kilogram of Almond paste has 5.9 times more Calcium, 2 times more Copper, 5.7 times more Magnesium, 2.2 times more Phosphorus, 2.8 times more Potassium and 1.6 times more Selenium than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.6 times more Iron, 1.5 times more Manganese and 52.3 times more Sodium than Almond paste.
• Both Almond paste and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 3.3 times more Omega 3, 3.5 times more Omega 6, 2 times more Sugars, 2.5 times more Fiber and 1.8 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 1 kg of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 1.9 times more Saturated Fat and 1.3 times more Carbohydrate than Almond paste.
• Both Almond paste and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Energy and Fat per one kilogram.