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

Macros Ratio

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

Macro Nutrients

	Almond paste	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	158% 4580kcal	135% 3920kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	39% 38g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	124% 2g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	65.3% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	627% 815g	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	136% 76g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Snacks, rice cakes, brown rice, sesame seed, 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	450% 72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	119% 1.55mg	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	33.3% 30mg	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, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	172% 1720mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	433% 3.9mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1869% 43mg	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	536% 3750mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	438% 241μg	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	273% 30mg	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, sesame seed, 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, sesame seed, 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, sesame seed, unsalted:

• 1 kilogram of Almond paste has 1.7 times more Vitamin B1, 4.9 times more Vitamin B2 and 4.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 5.1 times more Vitamin B3, 12.9 times more Vitamin B5, 4.3 times more Vitamin B6 and 30 times more Vitamin C than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Almond paste has 14.3 times more Calcium than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 5 times more Manganese, 1.5 times more Phosphorus, 5.7 times more Selenium and 2 times more Zinc than Almond paste.
• Both Almond paste and Snacks, rice cakes, brown rice, sesame seed, unsalted contain similar levels of Copper, Iron, Magnesium and Potassium per one kilogram.
• 1 kilogram of Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 7.3 times more Fat, 4.9 times more Saturated Fat, 5 times more Omega 3 and 5 times more Omega 6 than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 1 kg of Snacks, rice cakes, brown rice, sesame seed, unsalted contains 1.7 times more Carbohydrate than Almond paste.
• Both Almond paste and Snacks, rice cakes, brown rice, sesame seed, unsalted offer comparable quantities of Energy and Protein per one kilogram.