Comparing Nutrients in 5 ounces Almond paste VS Dried Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dried Breadnuts	9%	4%	87%

Macro Nutrients

	Almond paste	Dried Breadnuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	5.75% 0.98g	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	86.6% 113g	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	55.6% 21g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dried Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	74.7% 0.97mg	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	40% 160μg	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	73.4% 66mg	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	Dried Breadnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	387% 3.48mg	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	81.5% 6.52mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	18.7% 0.43mg	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	84% 2851mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	24.6% 2.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.25% 9.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Dried Breadnuts per 5 oz

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

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

• 5 ounces of Almond paste have 2.7 times more Vitamin B1 and 3 times more Vitamin B2 than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 1.5 times more Vitamin B3, 16.6 times more Vitamin B5, 19 times more Vitamin B6, 1.5 times more Vitamin B9 and 466 times more Vitamin C than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Dried Breadnut Tree Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Dried Breadnuts:

• 5 ounces of Almond paste have 1.8 times more Calcium, 2.8 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Selenium than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 5.4 times more Copper, 2.9 times more Iron, 6.4 times more Potassium, 5.9 times more Sodium and 1.3 times more Zinc than Almond paste.
• Both Almond paste and Dried Breadnuts contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.2 times more Energy, 16.5 times more Fat, 5.8 times more Saturated Fat and 8.1 times more Omega 6 than Dried Breadnuts.
• While 5 oz of Dried Breadnut Tree Seeds contain 1.7 times more Carbohydrate and 3.1 times more Fiber than Almond paste.
• Both Almond paste and Dried Breadnuts offer comparable quantities of Omega 3 and Protein per five ounces.