Comparing Nutrients in 1 kilogram Almond paste VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Almond paste	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	158% 4580kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	37% 12g	32g per day for Men 19-50 years
Omega 3	124% 2g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	585% 760g	130g per day for Men 19-50 years
Sugars	500% 363g	8.97% 6.5g	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	% 6.5g	g per day for Men 19-50 years
Fiber	126% 48g	358% 136g	38g per day for Men 19-50 years
Protein	161% 90g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	162% 2.1mg	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	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	172% 1720mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	291% 2.62mg	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	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	295% 1240mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	472% 11mg	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	434% 3040mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	255% 28mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.14% 42.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Snacks, popcorn, microwave, 94% fat free per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Almond paste has 2.7 times more Vitamin B2, 4.1 times more Vitamin B9 and 33 times more Vitamin E than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 1.5 times more Vitamin B3 and 5.8 times more Vitamin B6 than Almond paste.
• Both Almond paste and Snacks, popcorn, microwave, 94% fat free provide similar amounts of Vitamin B1 per one kilogram.
• Both Almond paste as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Snacks, popcorn, microwave, 94% fat free:

• 1 kilogram of Almond paste has 12.3 times more Calcium and 1.7 times more Copper than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 1.8 times more Iron, 1.3 times more Manganese, 1.6 times more Selenium, 63.4 times more Sodium and 1.9 times more Zinc than Almond paste.
• Both Almond paste and Snacks, popcorn, microwave, 94% fat free contain similar levels of Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 4.5 times more Fat, 2.2 times more Saturated Fat, 3.6 times more Omega 3, 2.6 times more Omega 6 and 55.8 times more Sugars than Snacks, popcorn, microwave, 94% fat free.
• While 1 kg of Snacks, popcorn, microwave, 94% fat free contains 1.6 times more Carbohydrate and 2.8 times more Fiber than Almond paste.
• Both Almond paste and Snacks, popcorn, microwave, 94% fat free offer comparable quantities of Energy and Protein per one kilogram.