Comparing Nutrients in 7 ounces Almond paste VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Almond paste	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	31.3% 909kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	99% 72g	9.77% 7.1g	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	25% 9.53g	37% 14g	38g per day for Men 19-50 years
Protein	32% 18g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	80.3% 1.04mg	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	36.2% 145μg	45% 181μg	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	0.22% 0.2mg	3.1% 2.78mg	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	179% 27mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	34% 341mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	328% 2.95mg	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	39.7% 3.18mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	73% 512mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.24% 8.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Dry Roasted Walnuts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Dry Roasted Walnuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Dry Roasted Walnuts with Salt:

• 7 ounces of Almond paste have 1.4 times more Vitamin B2 and 15 times more Vitamin E than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 6.4 times more Vitamin B1, 1.6 times more Vitamin B3, 14.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Dry Roasted Walnuts with Salt provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Dry Roasted Walnuts with Salt:

• 7 ounces of Almond paste have 2.4 times more Calcium than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 3.3 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus, 1.5 times more Potassium, 71.4 times more Sodium and 2 times more Zinc than Almond paste.
• Both Almond paste and Dry Roasted Walnuts with Salt contain similar levels of Magnesium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 2.7 times more Carbohydrate and 10.2 times more Sugars than Dry Roasted Walnuts with Salt.
• While 7 oz of Dry Roasted Walnuts with Salt contain 1.4 times more Energy, 2.2 times more Fat, 2 times more Saturated Fat, 42.7 times more Omega 3, 6.4 times more Omega 6, 1.5 times more Fiber and 1.6 times more Protein than Almond paste.