Comparing Nutrients in 7 ounces Almond paste VS Oil Roasted Almonds with Salt

Macros Ratio

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

Macro Nutrients

	Almond paste	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Energy	31.3% 909kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	27% 35g	130g per day for Men 19-50 years
Sugars	99% 72g	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	55% 21g	38g per day for Men 19-50 years
Protein	32% 18g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	18% 0.23mg	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	13.4% 53.6μg	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	0% 0mg	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	344% 51.5mg	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

	Almond paste	Oil Roasted Almonds with Salt	Recommended Dietary Allowance
Calcium	34% 341mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	45% 673mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Oil Roasted Almonds with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Oil Roasted Almonds with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Oil Roasted Almonds with Salt:

• 7 ounces of Almond paste have 2.7 times more Vitamin B9 than Oil Roasted Almonds with Salt.
• While 7 oz of Oil Roasted Almonds with Salt contain 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.
• Both Almond paste and Oil Roasted Almonds with Salt provide similar amounts of Vitamin B1 per seven ounces.
• Both Almond paste as well as Oil Roasted Almonds with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Oil Roasted Almonds with Salt:

• 7 oz of Oil Roasted Almonds with Salt contain 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, 37.7 times more Sodium and 2.1 times more Zinc than Almond paste.
• Both Almond paste and Oil Roasted Almonds with Salt contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have more Omega 3, 2.7 times more Carbohydrate and 8 times more Sugars than Oil Roasted Almonds with Salt.
• While 7 oz of Oil Roasted Almonds with Salt contain 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.
• 7 ounces of Oil Roasted Almonds with Salt provide inadequate amounts of Omega 3