Comparing Nutrients in 5 ounces Almond paste VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Almond paste	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	22.4% 649kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	37.3% 6.34g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	71% 51.4g	7.9% 5.73g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	59.4% 0.77mg	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	5.67% 22.7μg	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	7.7% 6.95mg	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	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	24.4% 244mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	36.5% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	17% 0.39mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.24% 8.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Snacks, vegetable chips, made from garden vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Snacks, vegetable chips, made from garden vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Almond paste have 7 times more Vitamin B2, 4.6 times more Vitamin B9 and 2.8 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B3, 4.2 times more Vitamin B5, 15.1 times more Vitamin B6, 49 times more Vitamin C and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Snacks, vegetable chips, made from garden vegetables:

• 5 ounces of Almond paste have 3.3 times more Calcium, 2 times more Copper, 2.5 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 4.2 times more Selenium and 3 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 2.7 times more Potassium and 45.8 times more Sodium than Almond paste.
• Both Almond paste and Snacks, vegetable chips, made from garden vegetables contain similar levels of Iron per five ounces.
• 5 ounces of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.5 times more Saturated Fat, 1.2 times more Omega 6, 9 times more Sugars and 1.7 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While 5 oz of Snacks, vegetable chips, made from garden vegetables contain 10.7 times more Omega 3 and 1.3 times more Carbohydrate than Almond paste.
• Both Almond paste and Snacks, vegetable chips, made from garden vegetables offer comparable quantities of Energy, Fat and Fiber per five ounces.