Comparing Nutrients in 1 kilogram Almond paste VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Almond paste	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	158% 4580kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	784% 761g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	373% 119g	32g per day for Men 19-50 years
Omega 3	124% 2g	123% 1.96g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	103% 134g	130g per day for Men 19-50 years
Sugars	500% 363g	57% 41.4g	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	% 40g	g per day for Men 19-50 years
Fiber	126% 48g	211% 80g	38g per day for Men 19-50 years
Protein	161% 90g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	592% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	276% 3.6mg	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	25% 100μg	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	7.78% 7mg	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	38% 5.7mg	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	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	172% 1720mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	633% 5.7mg	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	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1320% 30.4mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	117% 13mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Roasted Macadamia Nuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Almond paste vs Roasted Macadamia Nuts:

• 1 kilogram of Almond paste has 4.8 times more Vitamin B2, 7.3 times more Vitamin B9 and 23.8 times more Vitamin E than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 8.7 times more Vitamin B1, 1.6 times more Vitamin B3, 5.3 times more Vitamin B5 and 10 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Roasted Macadamia Nuts:

• 1 kilogram of Almond paste has 2.5 times more Calcium and 1.3 times more Phosphorus than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 1.3 times more Copper, 1.7 times more Iron, 3.5 times more Manganese and 2.8 times more Selenium than Almond paste.
• Both Almond paste and Roasted Macadamia Nuts contain similar levels of Magnesium, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 4.3 times more Omega 6, 3.6 times more Carbohydrate and 8.8 times more Sugars than Roasted Macadamia Nuts.
• While 1 kg of Dry Roasted Macadamia Nuts contains 1.6 times more Energy, 2.7 times more Fat, 4.5 times more Saturated Fat and 1.7 times more Fiber than Almond paste.
• Both Almond paste and Roasted Macadamia Nuts offer comparable quantities of Omega 3 and Protein per one kilogram.