Comparing Nutrients in 1 kilogram Almond paste VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Almond paste	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	158% 4580kcal	167% 4830kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	245% 238g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	100% 32g	32g per day for Men 19-50 years
Omega 3	124% 2g	68.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	703% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	479% 623g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	161% 90g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Snacks, granola bars, hard, peanut butter	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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	77.4% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	74% 0.96mg	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	45% 180μg	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	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	172% 1720mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	242% 2.18mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	401% 9.22mg	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	199% 1390mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	189% 2830mg	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	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Snacks, granola bars, hard, peanut butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Snacks, granola bars, hard, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Snacks, granola bars, hard, peanut butter:

• 1 kilogram of Almond paste has 4.6 times more Vitamin B2 and 4.1 times more Vitamin B9 than Snacks, granola bars, hard, peanut butter.
• While 1 kg of Snacks, granola bars, hard, peanut butter contains 2.6 times more Vitamin B1, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Snacks, granola bars, hard, peanut butter:

• 1 kilogram of Almond paste has 4.2 times more Calcium, 2.1 times more Copper, 2.4 times more Magnesium and 1.9 times more Phosphorus than Snacks, granola bars, hard, peanut butter.
• While 1 kg of Snacks, granola bars, hard, peanut butter contains 1.5 times more Iron, 3.6 times more Selenium and 31.4 times more Sodium than Almond paste.
• Both Almond paste and Snacks, granola bars, hard, peanut butter contain similar levels of Manganese, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.8 times more Omega 3 and 1.7 times more Fiber than Snacks, granola bars, hard, peanut butter.
• While 1 kg of Snacks, granola bars, hard, peanut butter contains 2.1 times more Omega 6 and 1.3 times more Carbohydrate than Almond paste.
• Both Almond paste and Snacks, granola bars, hard, peanut butter offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one kilogram.