Comparing Nutrients in 5 ounces Almond paste VS Cashew Nuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Almond paste	Cashew Nuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	64% 62g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	34.5% 11g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	33% 42.8g	130g per day for Men 19-50 years
Sugars	71% 51.4g	11.6% 8.38g	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	0.098% 0.071g	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	% 0.071g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	g per day for Men 19-50 years
Fiber	18% 6.8g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	45.5% 0.59mg	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	26% 103μg	8.86% 35.4μg	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	0.16% 0.14mg	0.79% 0.71mg	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	128% 19mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Cashew Nuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	346% 3.1mg	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	28.3% 2.27mg	118% 9.47mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	99% 414mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	102% 2.35mg	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	52.2% 366mg	120% 841mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Cashew Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Cashew Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Cashew Nuts:

• 5 ounces of Almond paste have 7.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B9 and 15 times more Vitamin E than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 5.2 times more Vitamin B1, 7.6 times more Vitamin B5, 11.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Cashew Nuts:

• 5 ounces of Almond paste have 4.6 times more Calcium than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 4.8 times more Copper, 4.2 times more Iron, 2.2 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Selenium and 3.9 times more Zinc than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3.2 times more Omega 3, 1.6 times more Carbohydrate, 6.1 times more Sugars and 1.5 times more Fiber than Cashew Nuts.
• While 5 oz of Raw Cashew Nuts contain 1.6 times more Fat, 3 times more Saturated Fat, 1.4 times more Omega 6 and 2 times more Protein than Almond paste.
• Both Almond paste and Cashew Nuts offer comparable quantities of Energy per five ounces.