Comparing Nutrients in 100 grams Almond paste VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Almond paste	Hazelnuts	Recommended Dietary Allowance
Energy	15.8% 458kcal	21.7% 628kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	62.6% 60.8g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	46% 7.83g	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	13% 16.7g	130g per day for Men 19-50 years
Sugars	50% 36.3g	6% 4.34g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 4.2g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	16% 9g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Hazelnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	43.3% 0.56mg	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	28.3% 113μg	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	7% 6.3mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Hazelnuts	Recommended Dietary Allowance
Calcium	17% 172mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	192% 1.73mg	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	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	268% 6.18mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Hazelnuts per 100 g

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

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

• 100 grams of Almond paste have 3.7 times more Vitamin B2 than Hazelnuts.
• While 100 g of Hazelnuts contain 7.8 times more Vitamin B1, 1.3 times more Vitamin B3, 8.1 times more Vitamin B5, 15.6 times more Vitamin B6, 1.5 times more Vitamin B9, 63 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Hazelnuts provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Almond paste as well as Hazelnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Almond paste vs Hazelnuts:

• 100 grams of Almond paste have 1.5 times more Calcium and 1.8 times more Selenium than Hazelnuts.
• While 100 g of Hazelnuts contain 3.8 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 7.2 times more Manganese, 2.2 times more Potassium and 1.7 times more Zinc than Almond paste.
• Both Almond paste and Hazelnuts contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 2.3 times more Omega 3, 2.9 times more Carbohydrate and 8.4 times more Sugars than Hazelnuts.
• While 100 g of Hazelnuts contain 1.4 times more Energy, 2.2 times more Fat, 1.7 times more Saturated Fat, 1.4 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Almond paste.