Comparing Nutrients in 5 ounces Almond paste VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Almond paste	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	30% 872kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	93% 15.8g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	71% 51.4g	NA	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	20.5% 7.8g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	19.6% 0.26mg	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	20% 79.4μg	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	0.79% 0.71mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	283% 2.54mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	95% 2.2mg	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	52.2% 366mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oil Roasted Mixed Nuts no Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Oil Roasted Mixed Nuts no Peanuts:

• 5 ounces of Almond paste have 1.3 times more Vitamin B9 than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 6.1 times more Vitamin B1, 1.4 times more Vitamin B3, 8.5 times more Vitamin B5 and 5 times more Vitamin B6 than Almond paste.
• Both Almond paste and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B2 per five ounces.
• Both Almond paste as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Oil Roasted Mixed Nuts no Peanuts:

• 5 ounces of Almond paste have 1.6 times more Calcium than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 4 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Potassium and 3.1 times more Zinc than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 2.1 times more Carbohydrate than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.3 times more Energy, 2 times more Fat, 3.5 times more Saturated Fat, 1.3 times more Omega 3, 2 times more Omega 6 and 1.7 times more Protein than Almond paste.
• Both Almond paste and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Fiber per five ounces.