Comparing Nutrients in 7 ounces Dried Breadnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Almond paste	8%	52%	40%

Macro Nutrients

	Dried Breadnuts	Almond paste	Recommended Dietary Allowance
Energy	25% 728kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	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	78% 29.6g	25% 9.53g	38g per day for Men 19-50 years
Protein	30.5% 17g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	56% 224μg	36.2% 145μg	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	103% 92mg	0.22% 0.2mg	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	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

	Dried Breadnuts	Almond paste	Recommended Dietary Allowance
Calcium	18.7% 187mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	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	114% 9.13mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	50.5% 353mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	117% 3991mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Breadnuts 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 Dried Breadnuts vs Almond paste:

• 7 ounces of Dried Breadnuts have 1.5 times more Vitamin B3, 16.6 times more Vitamin B5, 19 times more Vitamin B6, 1.5 times more Vitamin B9 and 466 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 2.7 times more Vitamin B1 and 3 times more Vitamin B2 than Dried Breadnut Tree Seeds.
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Dried Breadnut Tree Seeds as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Breadnuts vs Almond paste:

• 7 ounces of Dried Breadnuts have 5.4 times more Copper, 2.9 times more Iron, 6.4 times more Potassium, 5.9 times more Sodium and 1.3 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 1.8 times more Calcium, 2.8 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Selenium than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Almond paste contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Breadnuts have 1.7 times more Carbohydrate and 3.1 times more Fiber than Almond paste.
• While 7 oz of Almond paste contain 16.5 times more Fat, 5.8 times more Saturated Fat and 8.1 times more Omega 6 than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Almond paste offer comparable quantities of Energy, Omega 3 and Protein per seven ounces.