Comparing Nutrients in 5 ounces Almond paste VS Spearmint

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Spearmint	25%	12%	63%

Macro Nutrients

	Almond paste	Spearmint	Recommended Dietary Allowance
Energy	22.4% 649kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.45% 0.077g	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	9.17% 12g	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	25.4% 9.64g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	8.33% 4.66g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Spearmint	Recommended Dietary Allowance
Vitamin A	0% 0μg	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	17.2% 0.22mg	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	37.2% 149μg	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	21% 19mg	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	Spearmint	Recommended Dietary Allowance
Calcium	24.4% 244mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	37.8% 0.34mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	69% 1.6mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	19% 649mg	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	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Spearmint per 5 oz

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

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

• 5 ounces of Almond paste have 2.4 times more Vitamin B2 and 1.5 times more Vitamin B3 than Spearmint.
• While 5 oz of Fresh Spearmint contain more Vitamin A, 2.2 times more Vitamin B5, 4.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 133 times more Vitamin C than Almond paste.
• Both Almond paste and Spearmint provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Almond paste as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Spearmint:

• 5 ounces of Almond paste have 1.9 times more Copper, 2.1 times more Magnesium, 4.3 times more Phosphorus and 1.4 times more Zinc than Spearmint.
• While 5 oz of Fresh Spearmint contain 7.4 times more Iron, 1.3 times more Manganese, 1.5 times more Potassium, 3.3 times more Sodium and 6.1 times more Water than Almond paste.
• Both Almond paste and Spearmint contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 10.4 times more Energy, 38 times more Fat, 13.8 times more Saturated Fat, 103.3 times more Omega 6, 5.7 times more Carbohydrate and 2.7 times more Protein than Spearmint.
• While 5 oz of Fresh Spearmint contain 1.7 times more Omega 3 and 1.4 times more Fiber than Almond paste.
• 5 ounces of Spearmint provide inadequate amounts of Energy and Omega 6