Comparing Nutrients in 5 ounces Almond paste VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Almond paste	Glazed Walnuts	Recommended Dietary Allowance
Energy	22.4% 649kcal	24.4% 709kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	52% 50.6g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	NA	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	71% 51.4g	63% 45.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.16% 0.14mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	128% 19mg	NA	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	Glazed Walnuts	Recommended Dietary Allowance
Calcium	24.4% 244mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	NA	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	NA	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13% 445mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	NA	11mg per day for Men 19-50 years
Water	0.54% 20g	0.24% 8.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Glazed Walnuts per 5 oz

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

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

• Both Almond paste and Glazed Walnuts have similar amounts of vitamins per 5 oz
• Both Almond paste as well as Glazed Walnuts have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Glazed Walnuts:

• 5 ounces of Almond paste have 2.4 times more Calcium, 1.2 times more Iron and 1.4 times more Potassium than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 49.6 times more Sodium than Almond paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.3 times more Fiber than Glazed Walnuts.
• While 5 oz of Glazed Walnuts contain 1.3 times more Fat and 1.4 times more Saturated Fat than Almond paste.
• Both Almond paste and Glazed Walnuts offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per five ounces.