Comparing Nutrients in 7 ounces Almond paste VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Almond paste	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	31.3% 909kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	180% 2.88g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	89% 116g	130g per day for Men 19-50 years
Sugars	99% 72g	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	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	32% 18g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Sisymbrium Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	209% 33.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	39.6% 1.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	119% 1.54mg	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	47% 189μg	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	67.7% 61mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	179% 27mg	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	34% 341mg	324% 3241mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	24.3% 0.22mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	148% 623mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	130% 3mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	124% 4227mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Sisymbrium Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Sisymbrium Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Sisymbrium Seeds:

• 7 oz of Whole Dried Sisymbrium Seeds contain 2.3 times more Vitamin B1, 11.8 times more Vitamin B3, 8.8 times more Vitamin B5, 21.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 307 times more Vitamin C than Almond paste.
• Both Almond paste and Sisymbrium Seeds provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Sisymbrium Seeds:

• 7 ounces of Almond paste have 4.1 times more Copper, 14.5 times more Iron, 43 times more Phosphorus and 4.9 times more Zinc than Sisymbrium Seeds.
• While 7 oz of Whole Dried Sisymbrium Seeds contain 9.5 times more Calcium, 2.4 times more Magnesium, 1.8 times more Manganese, 6.8 times more Potassium and 10.2 times more Sodium than Almond paste.
• 7 ounces of Sisymbrium Seeds lack sufficient amounts of Iron and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.4 times more Energy, 6 times more Fat, 2.9 times more Saturated Fat and 9.7 times more Omega 6 than Sisymbrium Seeds.
• While 7 oz of Whole Dried Sisymbrium Seeds contain 7.3 times more Omega 3 and 1.3 times more Protein than Almond paste.
• Both Almond paste and Sisymbrium Seeds offer comparable quantities of Carbohydrate per seven ounces.