Comparing Nutrients in 1 kilogram Almond paste VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Almond paste	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	158% 4580kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	124% 2g	43.8% 0.7g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	61.8% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	616% 801g	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	161% 90g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Snacks, rice cakes, brown rice, buckwheat, unsalted	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	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	232% 11.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	100% 1.3mg	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	52.5% 210μg	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	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, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	172% 1720mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	422% 3.8mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	2687% 61.8mg	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	543% 3800mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	298% 164μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	227% 25mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 kilogram of Almond paste has 1.5 times more Vitamin B1, 4 times more Vitamin B2 and 3.5 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 5.7 times more Vitamin B3, 10.3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 kilogram of Almond paste has 15.6 times more Calcium and 1.4 times more Iron than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 7.2 times more Manganese, 1.5 times more Phosphorus, 3.9 times more Selenium and 1.7 times more Zinc than Almond paste.
• Both Almond paste and Snacks, rice cakes, brown rice, buckwheat, unsalted contain similar levels of Copper, Magnesium and Potassium per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.2 times more Energy, 7.9 times more Fat, 4.1 times more Saturated Fat, 2.8 times more Omega 3 and 5.3 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 1.7 times more Carbohydrate than Almond paste.
• Both Almond paste and Snacks, rice cakes, brown rice, buckwheat, unsalted offer comparable quantities of Protein per one kilogram.