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

Vitamins

	Walnuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	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

	Walnuts	Almond paste	Recommended Dietary Allowance
Calcium	19.4% 194mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	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	55.7% 6.13mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	0.76% 28g	3700g per day for Men 19-50 years

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

• English 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, 13 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 2.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 19.3 times more Vitamin E than English Walnuts.
• Both English Walnuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Walnuts vs Almond paste:

• English 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 Almond paste contains 1.8 times more Calcium than English Walnuts.
• Both English Walnuts and Almond paste have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• English 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 Almond paste contains 3.5 times more Carbohydrate and 13.9 times more Sugars than English Walnuts.
• Both English Walnuts as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.