Comparing Nutrients in 7 ounces Almond paste VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar)

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	8%	34%	58%

Macro Nutrients

	Almond paste	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Energy	31.3% 909kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	18.4% 3.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	102% 132g	130g per day for Men 19-50 years
Sugars	99% 72g	75.3% 54.6g	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	25% 9.53g	16% 6.15g	38g per day for Men 19-50 years
Protein	32% 18g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	53.4% 0.69mg	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	36.2% 145μg	40% 161μg	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	0.22% 0.2mg	2.2% 2mg	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	179% 27mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Breakfast bars, oats, sugar, raisins, coconut (include granola bar)	Recommended Dietary Allowance
Calcium	34% 341mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	79.4% 0.71mg	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	39.7% 3.18mg	79% 6.3mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	NA	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	73% 512mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Breakfast bars, oats, sugar, raisins, coconut (include granola bar) per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 7 ounces of Almond paste have 3.8 times more Vitamin B2 and 16.5 times more Vitamin E than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 3.4 times more Vitamin B1, 9.7 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Breakfast bars, oats, sugar, raisins, coconut (include granola bar) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Breakfast bars, oats, sugar, raisins, coconut (include granola bar):

• 7 ounces of Almond paste have 2.9 times more Calcium, 1.3 times more Copper and 1.3 times more Magnesium than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 2 times more Iron, 3.8 times more Selenium and 27.9 times more Sodium than Almond paste.
• Both Almond paste and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain similar levels of Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.6 times more Fat, 18.1 times more Omega 3, 3.5 times more Omega 6, 1.3 times more Sugars and 1.5 times more Fiber than Breakfast bars, oats, sugar, raisins, coconut (include granola bar).
• While 7 oz of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) contain 4.8 times more Saturated Fat and 1.4 times more Carbohydrate than Almond paste.
• Both Almond paste and Breakfast bars, oats, sugar, raisins, coconut (include granola bar) offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Breakfast bars, oats, sugar, raisins, coconut (include granola bar) provide inadequate amounts of Omega 3