Comparing Nutrients in 100 grams Dry Roasted Walnuts with Salt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Walnuts with Salt	8%	81%	11%
Almond paste	8%	52%	40%

Macro Nutrients

	Dry Roasted Walnuts with Salt	Almond paste	Recommended Dietary Allowance
Energy	22% 643kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	62.6% 60.7g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	531% 8.5g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	210% 35.7g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	36.8% 48g	130g per day for Men 19-50 years
Sugars	4.92% 3.57g	50% 36.3g	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	18.7% 7.1g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	25.5% 14.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Walnuts with Salt	Almond paste	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.4% 0.52mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	2.77% 0.036mg	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	22.8% 91μg	18.3% 73μg	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	1.56% 1.4mg	0.11% 0.1mg	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	6% 0.9mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.75% 3.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Walnuts with Salt	Almond paste	Recommended Dietary Allowance
Calcium	7.1% 71mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	50.4% 0.45mg	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	32% 2.57mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	37.2% 0.86mg	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	47% 329mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	43% 643mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Walnuts with Salt VS Almond paste per 100 g

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

Lets compare vitamin content per 100 grams of Dry Roasted Walnuts with Salt vs Almond paste:

• 100 grams of Dry Roasted Walnuts with Salt have 6.4 times more Vitamin B1, 1.6 times more Vitamin B3, 14.6 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin K than Almond paste.
• While 100 g of Almond paste contain 1.4 times more Vitamin B2 and 15 times more Vitamin E than Dry Roasted Walnuts with Salt.
• 100 grams of Almond paste have insufficient amounts of Vitamin K
• Both Dry Roasted Walnuts with Salt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Roasted Walnuts with Salt vs Almond paste:

• 100 grams of Dry Roasted Walnuts with Salt have 3.3 times more Copper, 1.6 times more Iron, 1.3 times more Phosphorus, 1.5 times more Potassium, 71.4 times more Sodium and 2 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 2.4 times more Calcium than Dry Roasted Walnuts with Salt.
• Both Dry Roasted Walnuts with Salt and Almond paste contain similar levels of Magnesium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Roasted Walnuts with Salt have 1.4 times more Energy, 2.2 times more Fat, 2 times more Saturated Fat, 42.7 times more Omega 3, 6.4 times more Omega 6, 1.5 times more Fiber and 1.6 times more Protein than Almond paste.
• While 100 g of Almond paste contain 2.7 times more Carbohydrate and 10.2 times more Sugars than Dry Roasted Walnuts with Salt.