Comparing Nutrients in 1 kilogram Pine Nuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Almond paste	8%	52%	40%

Macro Nutrients

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Energy	232% 6730kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	368% 478g	130g per day for Men 19-50 years
Sugars	49.5% 36g	500% 363g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 34.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	126% 48g	38g per day for Men 19-50 years
Protein	244% 137g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	183% 730μg	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	8.9% 8mg	1.1% 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	622% 93mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Calcium	16% 160mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	504% 4.54mg	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	691% 55.3mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	372% 8.56mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	821% 5750mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	135% 15mg	11mg per day for Men 19-50 years
Water	0.62% 23g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Pine Nuts versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Almond paste:

• 1 kilogram of Pine Nuts has 4.4 times more Vitamin B1, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 1.8 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.5 times more Vitamin E than Dried Pine Nuts.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin K
• Both Dried Pine Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pine Nuts vs Almond paste:

• 1 kilogram of Pine Nuts has 2.9 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 10.3 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 4.4 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 10.8 times more Calcium and 6 times more Selenium than Dried Pine Nuts.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 1.5 times more Energy, 2.5 times more Fat, 1.9 times more Saturated Fat, 5.9 times more Omega 6 and 1.5 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 3.7 times more Carbohydrate, 10.1 times more Sugars and 1.3 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Almond paste offer comparable quantities of Omega 3 per one kilogram.