Comparing Nutrients in 300 calories Almond paste VS Puff pastry, frozen, ready-to-bake

Weight per 300 calories

• Almond paste: 65.5g
• Puff pastry, frozen, ready-to-bake: 54.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Almond paste or Puff pastry, frozen, ready-to-bake?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Puff pastry, frozen, ready-to-bake	5%	62%	33%

Macro Nutrients

	Almond paste	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.72g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	8.47% 0.14g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	19% 24.6g	130g per day for Men 19-50 years
Sugars	32.8% 23.7g	0.56% 0.4g	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	8.27% 3.14g	2.15% 0.82g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.48% 0.054mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.82% 0.93mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.074mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.024mg	0.88% 0.011mg	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	12% 48μg	10.6% 42.5μg	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	0.073% 0.066mg	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	59% 8.87mg	1.96% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.3% 8.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Puff pastry, frozen, ready-to-bake	Recommended Dietary Allowance
Calcium	11.3% 113mg	0.54% 5.44mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	6.9% 0.062mg	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	13% 1.05mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85mg	2.07% 8.7mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	11.6% 0.27mg	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	24% 169mg	4.67% 32.7mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	0.98% 33.2mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	9.04% 136mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	2.62% 0.29mg	11mg per day for Men 19-50 years
Water	0.25% 9.22g	0.13% 4.63g	3700g per day for Men 19-50 years

Almond Paste VS Puff Pastry, Frozen, Ready-to-bake Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almond paste or Puff pastry, frozen, ready-to-bake?

Lets compare vitamin content per 300 calories of Almond paste vs Puff pastry, frozen, ready-to-bake:

• 300 calories of Almond paste have 1.8 times more Vitamin B2 and 30.2 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• While 300 kcal of Puff pastry, frozen, ready-to-bake contain 4 times more Vitamin B1, 2.4 times more Vitamin B3 and more Vitamin K than Almond paste.
• Both Almond paste and Puff pastry, frozen, ready-to-bake provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• 300 calories of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin E
• Both Almond paste as well as Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Almond paste vs Puff pastry, frozen, ready-to-bake:

• 300 calories of Almond paste have 20.7 times more Calcium, 4.8 times more Copper, 9.8 times more Magnesium, 2.1 times more Manganese, 5.2 times more Phosphorus, 6.2 times more Potassium and 3.4 times more Zinc than Puff pastry, frozen, ready-to-bake.
• While 300 kcal of Puff pastry, frozen, ready-to-bake contain 1.3 times more Iron, 4.8 times more Selenium and 23 times more Sodium than Almond paste.
• 300 calories of Almond paste lack sufficient amounts of Selenium
• 300 calories of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almond paste have 1.4 times more Omega 6, 1.3 times more Carbohydrate, 58.9 times more Sugars, 3.8 times more Fiber and 1.5 times more Protein than Puff pastry, frozen, ready-to-bake.
• While 300 kcal of Puff pastry, frozen, ready-to-bake contain 3 times more Saturated Fat than Almond paste.
• Both Almond paste and Puff pastry, frozen, ready-to-bake offer comparable quantities of Energy, Fat and Omega 3 per 300 calories.
• 300 calories of Puff pastry, frozen, ready-to-bake provide inadequate amounts of Fiber