Comparing Nutrients in 5 ounces Walnuts VS 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	32% 927kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	804% 13g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	52% 67.8g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	71% 51.4g	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	0.18% 0.13g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 3.44g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	18% 6.8g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	81.7% 24.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	26% 103μg	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	2.05% 1.84mg	0.16% 0.14mg	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	6.6% 0.99mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Almond paste	Recommended Dietary Allowance
Calcium	14% 139mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	250% 2.25mg	71.5% 0.64mg	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	51.6% 4.12mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	210% 4.84mg	52.8% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	66% 29.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	18.4% 625mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	40% 4.38mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.16% 5.77g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Almond paste per 5 oz

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

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

• 5 ounces of Walnuts have 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.
• While 5 oz of Almond paste contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 19.3 times more Vitamin E than English Walnuts.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both English Walnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Walnuts vs Almond paste:

• 5 ounces of Walnuts have 3.5 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium, 4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 1.8 times more Calcium than English Walnuts.
• Both Walnuts and Almond paste contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Walnuts have 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.
• While 5 oz of Almond paste contain 3.5 times more Carbohydrate and 13.9 times more Sugars than English Walnuts.