Comparing Nutrients in 1 pound Almond paste VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Almond paste	Cookies, fig bars	Recommended Dietary Allowance
Energy	71.6% 2077kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	247% 322g	130g per day for Men 19-50 years
Sugars	227% 164g	290% 210g	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	57.3% 21.8g	55% 21g	38g per day for Men 19-50 years
Protein	73% 41g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	26% 0.34mg	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	82.8% 331μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	1.5% 1.36mg	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	409% 61.4mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cookies, fig bars	Recommended Dietary Allowance
Calcium	78% 780mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	74% 0.67mg	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	91% 7.26mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	67.6% 1.56mg	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	167% 1170mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	1.73% 64g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cookies, fig bars per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Cookies, fig bars:

• 1 pound of Almond paste has 1.9 times more Vitamin B2, 2.1 times more Vitamin B9 and 20.8 times more Vitamin E than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin B12 and Vitamin K
• Both Almond paste as well as Cookies, fig bars have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Cookies, fig bars:

• 1 pound of Almond paste has 2.7 times more Calcium, 3.1 times more Copper, 4.8 times more Magnesium, 2.5 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium, 1.3 times more Selenium and 3.8 times more Zinc than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 1.8 times more Iron and 38.9 times more Sodium than Almond paste.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.3 times more Energy, 3.8 times more Fat, 2.3 times more Saturated Fat, 2.2 times more Omega 6 and 2.4 times more Protein than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 1.5 times more Carbohydrate and 1.3 times more Sugars than Almond paste.
• Both Almond paste and Cookies, fig bars offer comparable quantities of Omega 3 and Fiber per one pound.