Comparing Nutrients in 5 ounces Almond paste VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	22.4% 649kcal	15.6% 452kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	1.72% 1.67g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.51% 0.086g	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	85.7% 111g	130g per day for Men 19-50 years
Sugars	71% 51.4g	130% 94g	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	8.95% 3.4g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	7.32% 0.088mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	36.4% 0.47mg	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	24% 96μg	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	66.6% 60mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	24.4% 244mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	47.2% 0.43mg	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	4.08% 0.33mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	616% 14mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.64% 23.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sweetened Dried Mango per 5 oz

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

Lets compare vitamin content per 5 ounces of Almond paste vs Sweetened Dried Mango:

• 5 ounces of Almond paste have 1.3 times more Vitamin B1, 4.9 times more Vitamin B2 and 3.4 times more Vitamin E than Sweetened Dried Mango.
• While 5 oz of Sweetened Dried Mango contain more Vitamin A, 1.4 times more Vitamin B3, 9.3 times more Vitamin B6, 423 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Sweetened Dried Mango provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Almond paste as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Sweetened Dried Mango:

• 5 ounces of Almond paste have more Calcium, 1.5 times more Copper, 7 times more Iron, 6.5 times more Magnesium, 5.2 times more Phosphorus, 2 times more Selenium and 4.9 times more Zinc than Sweetened Dried Mango.
• While 5 oz of Sweetened Dried Mango contain 11.7 times more Manganese and 18 times more Sodium than Almond paste.
• Both Almond paste and Sweetened Dried Mango contain similar levels of Potassium per five ounces.
• 5 ounces of Sweetened Dried Mango lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.4 times more Energy, 23.5 times more Fat, 9.2 times more Saturated Fat, 1.2 times more Omega 3, 91.4 times more Omega 6, 2 times more Fiber and 3.7 times more Protein than Sweetened Dried Mango.
• While 5 oz of Sweetened Dried Mango contain 1.6 times more Carbohydrate and 1.8 times more Sugars than Almond paste.
• 5 ounces of Sweetened Dried Mango provide inadequate amounts of Omega 6