Comparing Nutrients in 5 ounces Almond paste VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Breadnuts	11%	4%	85%

Macro Nutrients

	Almond paste	Breadnuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	10.6% 308kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	3.4% 0.58g	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	50.5% 65.6g	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	NA	38g per day for Men 19-50 years
Protein	22.8% 12.8g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Breadnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	44% 0.57mg	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	23.4% 94μg	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	43% 39mg	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	Breadnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	227% 2.05mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	11% 0.25mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	49.3% 1677mg	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	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.72% 63.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Breadnuts per 5 oz

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

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

• 5 ounces of Almond paste have 1.5 times more Vitamin B1, 7.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 9.7 times more Vitamin B5, 11.2 times more Vitamin B6 and 274 times more Vitamin C than Almond paste.
• Both Almond paste and Breadnuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Raw 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 Breadnuts:

• 5 ounces of Almond paste have 1.8 times more Calcium, 1.9 times more Magnesium, 4.8 times more Manganese, 3.9 times more Phosphorus and 1.3 times more Zinc than Breadnuts.
• While 5 oz of Raw Breadnut Tree Seeds contain 3.2 times more Copper, 1.3 times more Iron, 3.8 times more Potassium and 3.4 times more Sodium than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 2.1 times more Energy, 28 times more Fat, 9.8 times more Saturated Fat, 1.6 times more Omega 3, 13.7 times more Omega 6 and 1.5 times more Protein than Breadnuts.
• Both Almond paste and Breadnuts offer comparable quantities of Carbohydrate per five ounces.