Comparing Nutrients in 300 calories Almond paste VS Walnuts

Weight per 300 calories

• Almond paste: 65.5g
• Walnuts: 46g

English Walnuts have 1.4 times more energy per unit of mass than Almond paste, which is very high in comparison to other foods. Almond paste having very high energy density.

Discover which food has more nutrients per 300 calories - Almond paste or Walnuts?

Macros Ratio

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

Macro Nutrients

	Almond paste	Walnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.72g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	260% 4.17g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	4.84% 6.3g	130g per day for Men 19-50 years
Sugars	32.8% 23.7g	1.65% 1.2g	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	0.057% 0.041g	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	% 0.037g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	8.27% 3.14g	8.1% 3.07g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.051% 0.46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.48% 0.054mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	5.3% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.82% 0.93mg	3.23% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.074mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.024mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	11.2% 45μg	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	0.073% 0.066mg	0.66% 0.6mg	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	59% 8.87mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.03% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Walnuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	81% 0.73mg	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	13% 1.05mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	21.4% 9.63μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24% 169mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	4.1% 2.25μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	0.061% 0.92mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.22g	0.05% 1.87g	3700g per day for Men 19-50 years

Almond Paste VS Walnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almond paste or Walnuts?

Lets compare vitamin content per 300 calories of Almond paste vs Walnuts:

• 300 calories of Almond paste have 3.9 times more Vitamin B2 and 27.6 times more Vitamin E than Walnuts.
• While 300 kcal of English Walnuts contain 2.9 times more Vitamin B1 and 10.4 times more Vitamin B6 than Almond paste.
• Both Almond paste and Walnuts provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Almond paste have insufficient amounts of Vitamin B1 and Vitamin B6
• 300 calories of Walnuts have insufficient amounts of Vitamin B2 and Vitamin E
• Both Almond paste as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Almond paste vs Walnuts:

• 300 calories of Almond paste have 2.5 times more Calcium than Walnuts.
• While 300 kcal of English Walnuts contain 2.4 times more Copper, 1.3 times more Iron, 2.8 times more Manganese and 1.5 times more Zinc than Almond paste.
• Both Almond paste and Walnuts contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Walnuts lack sufficient amounts of Calcium and Potassium
• Both Almond paste as well as English Walnuts lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almond paste have 5 times more Carbohydrate and 19.8 times more Sugars than Walnuts.
• While 300 kcal of English Walnuts contain 1.6 times more Fat, 1.6 times more Saturated Fat, 32 times more Omega 3 and 4.8 times more Omega 6 than Almond paste.
• Both Almond paste and Walnuts offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Walnuts provide inadequate amounts of Carbohydrate