Comparing Nutrients in 100 grams Almond paste VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Almond paste	Roasted Cashews	Recommended Dietary Allowance
Energy	15.8% 458kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	25% 32.7g	130g per day for Men 19-50 years
Sugars	50% 36.3g	6.9% 5g	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	12.6% 4.8g	7.9% 3g	38g per day for Men 19-50 years
Protein	16% 9g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	19.7% 0.26mg	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	18.3% 73μg	17.3% 69μg	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	0.11% 0.1mg	0% 0mg	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	90% 13.5mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Roasted Cashews	Recommended Dietary Allowance
Calcium	17% 172mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	247% 2.22mg	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	20% 1.6mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	36% 0.83mg	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	37% 258mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Almond paste versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond paste vs Roasted Cashews:

• 100 grams of Almond paste have 2.1 times more Vitamin B2 and 14.7 times more Vitamin E than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2.4 times more Vitamin B1, 10.8 times more Vitamin B5, 7.1 times more Vitamin B6 and more Vitamin K than Almond paste.
• Both Almond paste and Roasted Cashews provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Almond paste vs Roasted Cashews:

• 100 grams of Almond paste have 3.8 times more Calcium than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 4.9 times more Copper, 3.8 times more Iron, 2 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 2.8 times more Selenium and 3.8 times more Zinc than Almond paste.
• Both Almond paste and Roasted Cashews contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 1.2 times more Omega 3, 1.5 times more Carbohydrate, 7.2 times more Sugars and 1.6 times more Fiber than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.3 times more Energy, 1.7 times more Fat, 3.5 times more Saturated Fat, 1.4 times more Omega 6 and 1.7 times more Protein than Almond paste.