Comparing Nutrients in 500 calories Puff pastry, frozen, ready-to-bake VS Almond paste

Weight per 500 calories

• Puff pastry, frozen, ready-to-bake: 91g
• Almond paste: 109g

Puff pastry, frozen, ready-to-bake has 1.2 times more energy per 100g than Almond paste. It has very high energy density when compared to other foods. Almond paste having very high energy density.

Which food has more nutrients per 500 calories - Puff pastry, frozen, ready-to-bake or Almond paste?

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.6g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.75g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	24.8% 4.2g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	40% 52g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	54.6% 39.6g	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	3.6% 1.36g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	12% 6.62g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.8mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	3.02% 0.039mg	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	17.7% 70.8μg	20% 79.7μg	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% 0mg	0.12% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.27% 0.49mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Almond paste	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	55% 0.5mg	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	29% 2.32mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	3.46% 14.5mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	40.6% 0.93mg	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	7.78% 54.4mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.4mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	4.37% 0.48mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.21% 7.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puff pastry, frozen, ready-to-bake vs Almond paste:

• Puff pastry, frozen, ready-to-bake has 4 times more Vitamin B1, 2.4 times more Vitamin B3 and more Vitamin K than Almond paste.
• While Almond paste contains 1.8 times more Vitamin B2 and 30.2 times more Vitamin E than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Almond paste have similar amounts of Vitamin B9 per 500 kcal.
• Both Puff pastry, frozen, ready-to-bake as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Puff pastry, frozen, ready-to-bake vs Almond paste:

• Puff pastry, frozen, ready-to-bake has 1.3 times more Iron, 4.8 times more Selenium and 23 times more Sodium than Almond paste.
• While Almond paste contains 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.

Comparison of macro-nutrients per 500 calories:

• Puff pastry, frozen, ready-to-bake has 3 times more Saturated Fat than Almond paste.
• While Almond paste contains 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.
• Both Puff pastry, frozen, ready-to-bake and Almond paste have similar amounts of Energy, Fat and Omega 3 per 500 kcal.
• Both Puff pastry, frozen, ready-to-bake as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.