Comparing Nutrients in 7 ounces Rowal VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Rowal	Almond paste	Recommended Dietary Allowance
Energy	7.6% 220kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.49g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	65% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.4g	73% 95g	130g per day for Men 19-50 years
Sugars	38.6% 28g	99% 72g	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	1.37% 0.99g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Rowal	Almond paste	Recommended Dietary Allowance
Vitamin A	4.2% 37.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.5% 0.071mg	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	NA	36.2% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57% 51mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Almond paste	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	234% 2.1mg	100% 0.9mg	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	54.6% 4.37mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	74% 1.7mg	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	14.7% 103mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Rowal VS Almond paste per 7 oz

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

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

• 7 ounces of Rowal have more Vitamin A and 258 times more Vitamin C than Almond paste.
• 7 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Rowal vs Almond paste:

• 7 ounces of Rowal have 2.3 times more Copper and 1.4 times more Iron than Almond paste.
• While 7 oz of Almond paste contain 11.5 times more Calcium, 4.1 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, 2.4 times more Potassium and 3.4 times more Zinc than Raw Rowal.
• 7 ounces of Rowal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rowal have 1.3 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain 4.1 times more Energy, 13.9 times more Fat, 10.7 times more Saturated Fat, 2 times more Carbohydrate, 2.6 times more Sugars and 3.9 times more Protein than Raw Rowal.