Comparing Nutrients in 5 ounces Almond paste VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Almond paste	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	22.4% 649kcal	15.5% 451kcal	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	4% 1.28g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	4.77% 0.81g	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	63.5% 82.6g	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	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	85% 1.1mg	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	33.7% 135μg	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	48.4% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	24.4% 244mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	17.3% 0.16mg	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	93% 2.14mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	89% 3019mg	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	8.7% 130mg	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	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sisymbrium Seeds per 5 oz

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

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

• 5 oz of Whole Dried Sisymbrium Seeds contain 2.3 times more Vitamin B1, 11.8 times more Vitamin B3, 8.8 times more Vitamin B5, 21.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 307 times more Vitamin C than Almond paste.
• Both Almond paste and Sisymbrium Seeds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Sisymbrium Seeds:

• 5 ounces of Almond paste have 4.1 times more Copper, 14.5 times more Iron, 43 times more Phosphorus and 4.9 times more Zinc than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 9.5 times more Calcium, 2.4 times more Magnesium, 1.8 times more Manganese, 6.8 times more Potassium and 10.2 times more Sodium than Almond paste.
• 5 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.4 times more Energy, 6 times more Fat, 2.9 times more Saturated Fat and 9.7 times more Omega 6 than Sisymbrium Seeds.
• While 5 oz of Whole Dried Sisymbrium Seeds contain 7.3 times more Omega 3 and 1.3 times more Protein than Almond paste.
• Both Almond paste and Sisymbrium Seeds offer comparable quantities of Carbohydrate per five ounces.