Comparing Nutrients in 14 ounces Almond paste VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Almond paste	Glazed Walnuts	Recommended Dietary Allowance
Energy	62.7% 1818kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	130% 22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	145% 189g	130g per day for Men 19-50 years
Sugars	198% 144g	176% 128g	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	50% 19g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	NA	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	72.4% 290μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	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	358% 53.7mg	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	68.3% 683mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	NA	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	79.4% 6.35mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	NA	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	NA	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	146% 1024mg	NA	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	118% 1770mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	NA	11mg per day for Men 19-50 years
Water	1.5% 56g	0.67% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Glazed Walnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Glazed Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Glazed Walnuts:

• Both Almond paste and Glazed Walnuts have similar amounts of vitamins per 14 oz
• Both Almond paste as well as Glazed Walnuts have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Glazed Walnuts:

• 14 ounces of Almond paste have 2.4 times more Calcium, 1.2 times more Iron and 1.4 times more Potassium than Glazed Walnuts.
• While 14 oz of Glazed Walnuts contain 49.6 times more Sodium than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.3 times more Fiber than Glazed Walnuts.
• While 14 oz of Glazed Walnuts contain 1.3 times more Fat and 1.4 times more Saturated Fat than Almond paste.
• Both Almond paste and Glazed Walnuts offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per 14 ounces.