Comparing Nutrients in 1 kilogram Almond paste VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Almond paste	Hazelnuts	Recommended Dietary Allowance
Energy	158% 4580kcal	217% 6280kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	626% 608g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	140% 44.6g	32g per day for Men 19-50 years
Omega 3	124% 2g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	461% 78.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	128% 167g	130g per day for Men 19-50 years
Sugars	500% 363g	60% 43.4g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	126% 48g	255% 97g	38g per day for Men 19-50 years
Protein	161% 90g	267% 150g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	536% 6.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	433% 5.63mg	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	183% 730μg	283% 1130μg	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	1.1% 1mg	70% 63mg	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	903% 135mg	1002% 150mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Hazelnuts	Recommended Dietary Allowance
Calcium	172% 1720mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	1917% 17.3mg	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	200% 16mg	588% 47mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	388% 1630mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	2685% 61.8mg	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	369% 2580mg	414% 2900mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Hazelnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Hazelnuts:

• 1 kilogram of Almond paste has 3.7 times more Vitamin B2 than Hazelnuts.
• While 1 kg of Hazelnuts contains 7.8 times more Vitamin B1, 1.3 times more Vitamin B3, 8.1 times more Vitamin B5, 15.6 times more Vitamin B6, 1.5 times more Vitamin B9, 63 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Hazelnuts provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Hazelnuts:

• 1 kilogram of Almond paste has 1.5 times more Calcium and 1.8 times more Selenium than Hazelnuts.
• While 1 kg of Hazelnuts contains 3.8 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 7.2 times more Manganese, 2.2 times more Potassium and 1.7 times more Zinc than Almond paste.
• Both Almond paste and Hazelnuts contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 2.3 times more Omega 3, 2.9 times more Carbohydrate and 8.4 times more Sugars than Hazelnuts.
• While 1 kg of Hazelnuts contains 1.4 times more Energy, 2.2 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Almond paste.