Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Almond paste	8%	52%	40%

Macro Nutrients

	Oil Roasted Almonds	Almond paste	Recommended Dietary Allowance
Energy	209% 6070kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	368% 478g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	500% 363g	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	0% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	126% 48g	38g per day for Men 19-50 years
Protein	379% 212g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	27.7% 0.36mg	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	67.5% 270μg	183% 730μg	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	0% 0mg	1.1% 1mg	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	1731% 260mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Almond paste	Recommended Dietary Allowance
Calcium	291% 2910mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	504% 4.54mg	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	460% 36.8mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	372% 8.56mg	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	666% 4660mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.76% 28g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Almond paste:

• Oil Roasted Almonds have 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.9 times more Vitamin E than Almond paste.
• While Almond paste contains 2.7 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Almond paste have similar amounts of Vitamin B1 per 1 kg.
• Both Oil Roasted Almonds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Almond paste:

• Oil Roasted Almonds have 1.7 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Almond paste.
• Both Oil Roasted Almonds and Almond paste have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Almonds have 1.3 times more Energy, 2 times more Fat, 1.6 times more Saturated Fat, 2.4 times more Omega 6, 2.2 times more Fiber and 2.4 times more Protein than Almond paste.
• While Almond paste contains more Omega 3, 2.7 times more Carbohydrate and 8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.