Comparing Nutrients in 1 pound Almond paste VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Almond paste	Black Walnuts	Recommended Dietary Allowance
Energy	71.6% 2077kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	901% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	227% 164g	6.9% 5g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	81% 31g	38g per day for Men 19-50 years
Protein	73% 41g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	203% 2.64mg	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	82.8% 331μg	35% 141μg	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	0.5% 0.45mg	8.57% 7.7mg	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	409% 61.4mg	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Black Walnuts	Recommended Dietary Allowance
Calcium	78% 780mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	685% 6.17mg	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	91% 7.26mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	768% 17.7mg	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	167% 1170mg	332% 2327mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Black Walnuts per 1 lb

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

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

• 1 pound of Almond paste has 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B9 and 6.5 times more Vitamin E than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 14.7 times more Vitamin B5, 16.2 times more Vitamin B6 and more Vitamin K than Almond paste.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Black Walnuts:

• 1 pound of Almond paste has 2.8 times more Calcium than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 3 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 4.6 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium and 2.3 times more Zinc than Almond paste.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 5 times more Carbohydrate and 33 times more Sugars than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 1.4 times more Energy, 2.1 times more Fat, 1.3 times more Saturated Fat, 13.5 times more Omega 3, 6.1 times more Omega 6, 1.4 times more Fiber and 2.7 times more Protein than Almond paste.