Comparing Nutrients in 1 kilogram Almond paste VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Pomegranates	7%	11%	82%

Macro Nutrients

	Almond paste	Pomegranates	Recommended Dietary Allowance
Energy	158% 4580kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	3.75% 1.2g	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	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	144% 187g	130g per day for Men 19-50 years
Sugars	500% 363g	189% 137g	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	105% 40g	38g per day for Men 19-50 years
Protein	161% 90g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Pomegranates	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	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	57.7% 0.75mg	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	95% 380μg	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	113% 102mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Pomegranates	Recommended Dietary Allowance
Calcium	172% 1720mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	176% 1.58mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	51.7% 1.2mg	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	51.4% 360mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	69.4% 2360mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	21% 779g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Pomegranates per 1 kg

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

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

• 1 kilogram of Almond paste has 1.2 times more Vitamin B1, 7.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.9 times more Vitamin B9 and 22.6 times more Vitamin E than Pomegranates.
• While 1 kg of Raw Pomegranates contains 3.3 times more Vitamin B5, 2.1 times more Vitamin B6, 102 times more Vitamin C and more Vitamin K than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Pomegranates have insufficient amounts of Vitamin B3
• Both Almond paste as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Pomegranates:

• 1 kilogram of Almond paste has 17.2 times more Calcium, 2.9 times more Copper, 5.3 times more Iron, 10.8 times more Magnesium, 7.2 times more Manganese, 7.2 times more Phosphorus, 1.3 times more Potassium, 8.4 times more Selenium and 4.2 times more Zinc than Pomegranates.
• While 1 kg of Raw Pomegranates contains 5.5 times more Water than Almond paste.
• 1 kilogram of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 5.5 times more Energy, 23.7 times more Fat, 21.9 times more Saturated Fat, more Omega 3, 70.6 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Sugars and 5.4 times more Protein than Pomegranates.
• Both Almond paste and Pomegranates offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Pomegranates provide inadequate amounts of Omega 3 and Omega 6