Comparing Nutrients in 1 kilogram Almond paste VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Almond paste	Stewed Prunes	Recommended Dietary Allowance
Energy	158% 4580kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	124% 2g	NA	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	228% 297g	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	NA	38g per day for Men 19-50 years
Protein	161% 90g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	61.6% 9.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	147% 1.9mg	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	0% 0μg	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	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	Stewed Prunes	Recommended Dietary Allowance
Calcium	172% 1720mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	227% 2.04mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	45.2% 1.04mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	18.4% 680g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Stewed Prunes per 1 kg

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

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

• 1 kilogram of Almond paste has 1.8 times more Vitamin B1, 13.8 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B9 than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains more Vitamin A and 5.3 times more Vitamin B6 than Almond paste.
• Both Almond paste and Stewed Prunes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A
• 1 kilogram of Stewed Prunes have insufficient amounts of Vitamin B9
• Both Almond paste as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Stewed Prunes:

• 1 kilogram of Almond paste has 7.2 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 6.2 times more Magnesium, 8.2 times more Manganese, 7 times more Phosphorus and 5.9 times more Zinc than Stewed Prunes.
• Both Almond paste and Stewed Prunes contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 4.1 times more Energy, 115.6 times more Fat, 131.5 times more Saturated Fat, 105.2 times more Omega 6, 1.6 times more Carbohydrate and 7.3 times more Protein than Stewed Prunes.
• 1 kilogram of Stewed Prunes provide inadequate amounts of Omega 6