Comparing Nutrients in 5 ounces Croutons, plain VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Almond paste	8%	52%	40%

Macro Nutrients

	Croutons, plain	Almond paste	Recommended Dietary Allowance
Energy	20% 577kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	9.64% 9.36g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	52% 67.8g	130g per day for Men 19-50 years
Sugars	NA	71% 51.4g	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	19% 7.23g	18% 6.8g	38g per day for Men 19-50 years
Protein	30% 17g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	73.6% 0.88mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	3.93% 0.051mg	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	46.8% 187μg	26% 103μg	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	0.16% 0.14mg	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	NA	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Almond paste	Recommended Dietary Allowance
Calcium	10.8% 108mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	71.5% 0.64mg	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	72.3% 5.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	52.8% 1.2mg	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	23.3% 163mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	66% 989mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.26mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Croutons, plain versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Croutons, plain vs Almond paste:

• 5 ounces of Croutons, plain have 7.6 times more Vitamin B1, 3.8 times more Vitamin B3, 3.8 times more Vitamin B5 and 1.8 times more Vitamin B9 than Almond paste.
• While 5 oz of Almond paste contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Croutons, plain.
• Both Croutons, plain as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Croutons, plain vs Almond paste:

• 5 ounces of Croutons, plain have 2.6 times more Iron, 8.9 times more Selenium and 77.6 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 2.3 times more Calcium, 2.8 times more Copper, 4.2 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Croutons, plain.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Croutons, plain have 1.5 times more Carbohydrate and 1.3 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 4.2 times more Fat, 1.7 times more Saturated Fat, 2.8 times more Omega 3 and 4.6 times more Omega 6 than Croutons, plain.
• Both Croutons, plain and Almond paste offer comparable quantities of Energy and Fiber per five ounces.