Comparing Nutrients in 1 kilogram Almond paste VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Walnuts	9%	84%	7%

Macro Nutrients

	Almond paste	Walnuts	Recommended Dietary Allowance
Energy	158% 4580kcal	226% 6540kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	672% 652g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	191% 61.3g	32g per day for Men 19-50 years
Omega 3	124% 2g	5675% 91g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	2241% 381g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	105% 137g	130g per day for Men 19-50 years
Sugars	500% 363g	36% 26g	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	1.24% 0.9g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 24.3g	g per day for Men 19-50 years
Fiber	126% 48g	176% 67g	38g per day for Men 19-50 years
Protein	161% 90g	272% 152g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Walnuts	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	284% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	413% 5.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	577% 173μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	245% 980μg	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	14.4% 13mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Walnuts	Recommended Dietary Allowance
Calcium	172% 1720mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	1762% 16mg	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	364% 29mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1484% 34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	467% 210μg	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	130% 4410mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	89% 49μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	281% 31mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Walnuts per 1 kg

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

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

• 1 kilogram of Almond paste has 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 19.3 times more Vitamin E than Walnuts.
• While 1 kg of English Walnuts contains 4.2 times more Vitamin B1, 5 times more Vitamin B5, 14.9 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Almond paste.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Walnuts:

• 1 kilogram of Almond paste has 1.8 times more Calcium than Walnuts.
• While 1 kg of English Walnuts contains 3.5 times more Copper, 1.8 times more Iron, 4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Almond paste.
• Both Almond paste and Walnuts contain similar levels of Magnesium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 3.5 times more Carbohydrate and 13.9 times more Sugars than Walnuts.
• While 1 kg of English Walnuts contains 1.4 times more Energy, 2.4 times more Fat, 2.3 times more Saturated Fat, 45.6 times more Omega 3, 6.8 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Almond paste.