Comparing Nutrients in 1 pound Almond paste VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Almond paste	Dark Rye Flour	Recommended Dietary Allowance
Energy	71.6% 2077kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	239% 311g	130g per day for Men 19-50 years
Sugars	227% 164g	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	284% 108g	38g per day for Men 19-50 years
Protein	73% 41g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	155% 2mg	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	37.4% 150μg	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	0% 0mg	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	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Dark Rye Flour	Recommended Dietary Allowance
Calcium	78% 780mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	282% 2.54mg	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	91% 7.26mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	1196% 27.5mg	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	323% 2263mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	208% 23mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Dark Rye Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Almond paste vs Dark Rye Flour:

• 1 pound of Almond paste has 1.6 times more Vitamin B2, 2.2 times more Vitamin B9 and 5 times more Vitamin E than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 3.9 times more Vitamin B1, 3 times more Vitamin B3, 12.9 times more Vitamin B5, 12.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Dark Rye Flour:

• 1 pound of Almond paste has 4.6 times more Calcium than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 3.1 times more Iron, 7.1 times more Manganese, 1.9 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium and 3.4 times more Zinc than Almond paste.
• Both Almond paste and Dark Rye Flour contain similar levels of Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.4 times more Energy, 12.5 times more Fat, 9.8 times more Saturated Fat, 1.4 times more Omega 3, 6.2 times more Omega 6 and 15.7 times more Sugars than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 1.4 times more Carbohydrate, 5 times more Fiber and 1.8 times more Protein than Almond paste.