Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Almond paste	8%	52%	40%

Macro Nutrients

	Oil Roasted Almonds	Almond paste	Recommended Dietary Allowance
Energy	29.7% 860kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	0% 0g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	52% 67.8g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	71% 51.4g	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	0% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	18% 6.8g	38g per day for Men 19-50 years
Protein	53.7% 30g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.93% 0.051mg	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	9.57% 38.3μg	26% 103μg	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% 0mg	0.16% 0.14mg	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	245% 37mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Almond paste	Recommended Dietary Allowance
Calcium	41.2% 412mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	71.5% 0.64mg	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	65.2% 5.2mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	52.8% 1.2mg	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	94% 661mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Almond paste:

• Oil Roasted Almonds have 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.9 times more Vitamin E than Almond paste.
• While Almond paste contains 2.7 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Almond paste have similar amounts of Vitamin B1 per 5 oz.
• Both Oil Roasted Almonds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Almond paste:

• Oil Roasted Almonds have 1.7 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Potassium and 2.1 times more Zinc than Almond paste.
• Both Oil Roasted Almonds and Almond paste have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds have 1.3 times more Energy, 2 times more Fat, 1.6 times more Saturated Fat, 2.4 times more Omega 6, 2.2 times more Fiber and 2.4 times more Protein than Almond paste.
• While Almond paste contains more Omega 3, 2.7 times more Carbohydrate and 8 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.