Comparing Nutrients in 1 pound Almond paste VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Rowal	7%	15%	78%

Macro Nutrients

	Almond paste	Rowal	Recommended Dietary Allowance
Energy	71.6% 2077kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	9.35% 9.07g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	NA	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	83.4% 108g	130g per day for Men 19-50 years
Sugars	227% 164g	88.2% 64g	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	3.13% 2.27g	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	% 5g	g per day for Men 19-50 years
Sucrose	NA	% 56.7g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	74% 28g	38g per day for Men 19-50 years
Protein	73% 41g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Rowal	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.58% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	130% 117mg	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	409% 61.4mg	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	Rowal	Recommended Dietary Allowance
Calcium	78% 780mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	534% 4.8mg	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	91% 7.26mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	30.6% 0.7mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	1.73% 64g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Rowal per 1 lb

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

Lets compare vitamin content per 1 pound of Almond paste vs Rowal:

• 1 lb of Raw Rowal contains more Vitamin A and 258 times more Vitamin C than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Almond paste vs Rowal:

• 1 pound of Almond paste has 11.5 times more Calcium, 4.1 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, 2.4 times more Potassium and 3.4 times more Zinc than Rowal.
• While 1 lb of Raw Rowal contains 2.3 times more Copper and 1.4 times more Iron than Almond paste.
• 1 pound of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 4.1 times more Energy, 13.9 times more Fat, 10.7 times more Saturated Fat, 2 times more Carbohydrate, 2.6 times more Sugars and 3.9 times more Protein than Rowal.
• While 1 lb of Raw Rowal contains 1.3 times more Fiber than Almond paste.