Comparing Nutrients in 500 calories Walnuts VS Almond paste

Weight per 500 calories

• Walnuts: 76.5g
• Almond paste: 109g

Walnuts have 1.4 times more energy per 100g than Almond paste. It has very high energy density when compared to other foods. Almond paste having very high energy density.

Discover which food has more nutrients per 500 calories - Walnuts or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	14.6% 4.7g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	434% 6.94g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.06% 10.5g	40% 52g	130g per day for Men 19-50 years
Sugars	2.75% 2g	54.6% 39.6g	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	0.095% 0.069g	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	% 0.061g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.12g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.085% 0.76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.44mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44% 13.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.7% 75μg	20% 79.7μg	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% 0.99mg	0.12% 0.11mg	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	3.57% 0.54mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.72% 2.06μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Almond paste	Recommended Dietary Allowance
Calcium	7.5% 75mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	55% 0.5mg	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	28% 2.22mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	35.7% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.8% 265mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	9.9% 337mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.53mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	0.42% 15.4g	3700g per day for Men 19-50 years

Walnuts VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Walnuts or Almond paste?

Lets compare vitamin content per 500 calories of Walnuts vs Almond paste:

• 500 calories of Walnuts have 2.9 times more Vitamin B1 and 10.4 times more Vitamin B6 than Almond paste.
• While 500 kcal of Almond paste contain 3.9 times more Vitamin B2 and 27.6 times more Vitamin E than English Walnuts.
• Both Walnuts and Almond paste provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Walnuts have insufficient amounts of Vitamin B2 and Vitamin E
• 500 calories of Almond paste have insufficient amounts of Vitamin B1 and Vitamin B6
• Both English Walnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Walnuts vs Almond paste:

• 500 calories of Walnuts have 2.4 times more Copper, 1.3 times more Iron, 2.8 times more Manganese and 1.5 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 2.5 times more Calcium than English Walnuts.
• Both Walnuts and Almond paste contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Walnuts lack sufficient amounts of Calcium and Potassium
• Both English Walnuts as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Walnuts have 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.
• While 500 kcal of Almond paste contain 5 times more Carbohydrate and 19.8 times more Sugars than English Walnuts.
• Both Walnuts and Almond paste offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Walnuts provide inadequate amounts of Carbohydrate