Comparing Nutrients in 5 ounces Almond paste VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Almond paste	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	31.6% 916kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	91% 88.5g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	70% 12g	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	19% 25g	130g per day for Men 19-50 years
Sugars	71% 51.4g	9.56% 6.93g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	18% 6.8g	35% 13.3g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	67.6% 0.88mg	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	31% 125μg	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	6% 5.4mg	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	144% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	276% 2.5mg	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	28.3% 2.27mg	77.6% 6.2mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	58.4% 245mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	342% 7.87mg	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	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32.2% 3.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.097% 3.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Roasted Hazelnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Almond paste vs Roasted Hazelnuts:

• 5 ounces of Almond paste have 3.4 times more Vitamin B2 than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 4.1 times more Vitamin B1, 1.4 times more Vitamin B3, 8.2 times more Vitamin B5, 17.2 times more Vitamin B6 and 38 times more Vitamin C than Almond paste.
• Both Almond paste and Roasted Hazelnuts provide similar amounts of Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Almond paste as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Roasted Hazelnuts:

• 5 ounces of Almond paste have 1.4 times more Calcium than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 3.9 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 6.5 times more Manganese, 2.4 times more Potassium and 1.7 times more Zinc than Almond paste.
• Both Almond paste and Roasted Hazelnuts contain similar levels of Phosphorus and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3.3 times more Omega 3, 2.7 times more Carbohydrate and 7.4 times more Sugars than Roasted Hazelnuts.
• While 5 oz of Dry Roasted Hazelnuts Or Filberts contain 1.4 times more Energy, 2.2 times more Fat, 1.7 times more Saturated Fat, 1.5 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Almond paste.