Comparing Nutrients in 1 pound Almond paste VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	71.6% 2077kcal	50% 1447kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	4.07% 1.3g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	274% 356g	130g per day for Men 19-50 years
Sugars	227% 164g	415% 301g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	73% 41g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.8% 304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	117% 1.5mg	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	77% 308μg	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	0.5% 0.45mg	213% 192mg	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	122% 18.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	78% 780mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	151% 1.36mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	1972% 45.4mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	37.2% 1266mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	1.73% 64g	2.04% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sweetened Dried Mango per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Sweetened Dried Mango to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Sweetened Dried Mango:

• 1 pound of Almond paste has 1.3 times more Vitamin B1, 4.9 times more Vitamin B2 and 3.4 times more Vitamin E than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains more Vitamin A, 1.4 times more Vitamin B3, 9.3 times more Vitamin B6, 423 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Sweetened Dried Mango provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Sweetened Dried Mango:

• 1 pound of Almond paste has more Calcium, 1.5 times more Copper, 7 times more Iron, 6.5 times more Magnesium, 5.2 times more Phosphorus, 2 times more Selenium and 4.9 times more Zinc than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains 11.7 times more Manganese and 18 times more Sodium than Almond paste.
• Both Almond paste and Sweetened Dried Mango contain similar levels of Potassium per one pound.
• 1 pound of Sweetened Dried Mango lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.4 times more Energy, 23.5 times more Fat, 9.2 times more Saturated Fat, 1.2 times more Omega 3, 91.4 times more Omega 6, 2 times more Fiber and 3.7 times more Protein than Sweetened Dried Mango.
• While 1 lb of Sweetened Dried Mango contains 1.6 times more Carbohydrate and 1.8 times more Sugars than Almond paste.
• 1 pound of Sweetened Dried Mango provide inadequate amounts of Omega 6