Comparing Nutrients in 5 ounces Almond paste VS Walnuts

Macros Ratio

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

Macro Nutrients

	Almond paste	Walnuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	318% 54g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	71% 51.4g	5.1% 3.7g	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	0.18% 0.13g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 3.44g	g per day for Men 19-50 years
Fiber	18% 6.8g	25% 9.5g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 103μg	34.7% 139μg	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	2.05% 1.84mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Walnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	250% 2.25mg	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	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.16% 5.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Walnuts per 5 oz

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

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

• 5 ounces of Almond paste have 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 19.3 times more Vitamin E than Walnuts.
• While 5 oz of English Walnuts contain 4.2 times more Vitamin B1, 5 times more Vitamin B5, 14.9 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Almond paste.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as English Walnuts 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 Walnuts:

• 5 ounces of Almond paste have 1.8 times more Calcium than Walnuts.
• While 5 oz of English Walnuts contain 3.5 times more Copper, 1.8 times more Iron, 4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Almond paste.
• Both Almond paste and Walnuts contain similar levels of Magnesium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 3.5 times more Carbohydrate and 13.9 times more Sugars than Walnuts.
• While 5 oz of English Walnuts contain 1.4 times more Energy, 2.4 times more Fat, 2.3 times more Saturated Fat, 45.6 times more Omega 3, 6.8 times more Omega 6, 1.4 times more Fiber and 1.7 times more Protein than Almond paste.