Comparing Nutrients in 5 ounces Almond paste VS Rice Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Almond paste	Rice Bran Bread	Recommended Dietary Allowance
Energy	22.4% 649kcal	12% 344kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	9.4% 0.15g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	47.4% 61.7g	130g per day for Men 19-50 years
Sugars	71% 51.4g	9.13% 6.6g	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	18% 6.8g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Rice Bran Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	60.3% 9.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	29.2% 0.38mg	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	26% 103μg	30.5% 122μg	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	0.16% 0.14mg	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	128% 19mg	6.14% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Rice Bran Bread	Recommended Dietary Allowance
Calcium	24.4% 244mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	29% 0.26mg	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	28.3% 2.27mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	98% 2.25mg	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	52.2% 366mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	8.96% 305mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.57% 58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almond paste vs Rice Bran Bread:

• Almond paste has 1.4 times more Vitamin B2 and 20.8 times more Vitamin E than Rice Bran Bread.
• While Rice Bran Bread contains 8 times more Vitamin B1, 4.8 times more Vitamin B3, 6.9 times more Vitamin B5 and 7.4 times more Vitamin B6 than Almond paste.
• Both Almond paste and Rice Bran Bread have similar amounts of Vitamin B9 per 5 oz.
• Both Almond paste as well as Rice Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almond paste vs Rice Bran Bread:

• Almond paste has 2.5 times more Calcium, 2.5 times more Copper, 1.6 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Rice Bran Bread.
• While Rice Bran Bread contains 2.3 times more Iron, 1.9 times more Manganese, 6.8 times more Selenium, 29.9 times more Sodium and 2.9 times more Water than Almond paste.
• Both Almond paste and Rice Bran Bread have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almond paste has 1.9 times more Energy, 6 times more Fat, 3.7 times more Saturated Fat, 1.9 times more Omega 3, 3.4 times more Omega 6 and 7.8 times more Sugars than Rice Bran Bread.
• Both Almond paste and Rice Bran Bread have similar amounts of Carbohydrate, Fiber and Protein per 5 oz.
• Both Almond paste as well as Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.