Comparing Nutrients in 1 pound Almond paste VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Almond paste	Raw Spelt	Recommended Dietary Allowance
Energy	71.6% 2077kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	245% 318g	130g per day for Men 19-50 years
Sugars	227% 164g	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.68g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	128% 48.5g	38g per day for Men 19-50 years
Protein	73% 41g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	51% 204μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	409% 61.4mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Raw Spelt	Recommended Dietary Allowance
Calcium	78% 780mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	258% 2.3mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	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	260% 1819mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Raw Spelt per 1 lb

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

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

• 1 pound of Almond paste has 3.7 times more Vitamin B2, 1.6 times more Vitamin B9 and 17.1 times more Vitamin E than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 4.4 times more Vitamin B1, 4.8 times more Vitamin B3, 9.5 times more Vitamin B5, 6.4 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 Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Almond paste vs Raw Spelt:

• 1 pound of Almond paste has 6.4 times more Calcium than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 2.8 times more Iron, 3.5 times more Manganese, 1.6 times more Phosphorus, 2.8 times more Selenium and 2.2 times more Zinc than Almond paste.
• Both Almond paste and Raw Spelt contain similar levels of Copper, Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.4 times more Energy, 11.4 times more Fat, 6.5 times more Saturated Fat, 3.1 times more Omega 3, 4.7 times more Omega 6 and 5.3 times more Sugars than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 1.5 times more Carbohydrate, 2.2 times more Fiber and 1.6 times more Protein than Almond paste.