Comparing Nutrients in 7 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	31.3% 909kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	38% 12g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	21% 27.2g	130g per day for Men 19-50 years
Sugars	99% 72g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	25% 9.53g	35% 13.3g	38g per day for Men 19-50 years
Protein	32% 18g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.2% 145μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Walnuts	Recommended Dietary Allowance
Calcium	34% 341mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Walnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Almond paste vs Walnuts:

• 7 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 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Walnuts:

• 7 ounces of Almond paste have 1.8 times more Calcium than Walnuts.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 3.5 times more Carbohydrate and 13.9 times more Sugars than Walnuts.
• While 7 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.