Comparing Nutrients in 7 ounces Almond paste VS Vanilla Extract

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Vanilla Extract	0%	1%	99%

Macro Nutrients

	Almond paste	Vanilla Extract	Recommended Dietary Allowance
Energy	31.3% 909kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	19.3% 25g	130g per day for Men 19-50 years
Sugars	99% 72g	34.6% 25g	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	0% 0g	38g per day for Men 19-50 years
Protein	32% 18g	0.21% 0.12g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Vanilla Extract	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	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	3.97% 0.052mg	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	0% 0μg	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	0% 0mg	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	Vanilla Extract	Recommended Dietary Allowance
Calcium	34% 341mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	16% 0.14mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	20% 0.46mg	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	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.82% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Vanilla Extract per 7 oz

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

Lets compare vitamin content per 7 ounces of Almond paste vs Vanilla Extract:

• 7 ounces of Almond paste have 7.5 times more Vitamin B1, 4.4 times more Vitamin B2, 3.3 times more Vitamin B3, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B9 and more Vitamin E than Vanilla Extract.
• 7 ounces of Vanilla Extract have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• Both Almond paste as well as Vanilla Extract 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 Vanilla Extract:

• 7 ounces of Almond paste have 15.6 times more Calcium, 6.3 times more Copper, 13.3 times more Iron, 10.8 times more Magnesium, 3.7 times more Manganese, 43 times more Phosphorus, 2.1 times more Potassium, more Selenium and 13.5 times more Zinc than Vanilla Extract.
• 7 ounces of Vanilla Extract lack sufficient amounts of Calcium, Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.6 times more Energy, 462.3 times more Fat, 262.9 times more Saturated Fat, 199 times more Omega 3, 1858.7 times more Omega 6, 3.8 times more Carbohydrate, 2.9 times more Sugars, more Fiber and 150 times more Protein than Vanilla Extract.
• 7 ounces of Vanilla Extract provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein