Comparing Nutrients in 1 kilogram Walnuts VS Almond paste

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Walnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	284% 3.4mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	183% 730μg	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	14.4% 13mg	1.1% 1mg	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	46.7% 7mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Almond paste	Recommended Dietary Allowance
Calcium	98% 980mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	504% 4.54mg	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	364% 29mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	372% 8.56mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Almond paste per 1 kg

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

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

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

Comparing minerals per 1 kilogram for Walnuts vs Almond paste:

• 1 kilogram of Walnuts has 3.5 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 1.8 times more Calcium than English Walnuts.
• Both Walnuts and Almond paste contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Walnuts has 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.
• While 1 kg of Almond paste contains 3.5 times more Carbohydrate and 13.9 times more Sugars than English Walnuts.