Comparing Nutrients in 7 ounces Black Walnuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Almond paste	8%	52%	40%

Macro Nutrients

	Black Walnuts	Almond paste	Recommended Dietary Allowance
Energy	42.4% 1228kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	73% 95g	130g per day for Men 19-50 years
Sugars	3% 2.2g	99% 72g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	35.5% 13.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	5.5% 0.071mg	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	15.4% 61.5μg	36.2% 145μg	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	3.75% 3.37mg	0.22% 0.2mg	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	27.5% 4.13mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Almond paste	Recommended Dietary Allowance
Calcium	12% 121mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	100% 0.9mg	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	77.4% 6.2mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	74% 1.7mg	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	145% 1018mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Almond paste per 7 oz

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

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

• 7 ounces of Black Walnuts have 14.7 times more Vitamin B5, 16.2 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 7 oz of Almond paste contain 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B9 and 6.5 times more Vitamin E than Dried Black Walnuts.
• 7 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Dried Black Walnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Black Walnuts vs Almond paste:

• 7 ounces of Black Walnuts have 3 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 4.6 times more Manganese, 2 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium and 2.3 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 2.8 times more Calcium than Dried Black Walnuts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Walnuts have 1.4 times more Energy, 2.1 times more Fat, 1.3 times more Saturated Fat, 13.5 times more Omega 3, 6.1 times more Omega 6, 1.4 times more Fiber and 2.7 times more Protein than Almond paste.
• While 7 oz of Almond paste contain 5 times more Carbohydrate and 33 times more Sugars than Dried Black Walnuts.