Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Almond paste	8%	52%	40%

Macro Nutrients

	Pinyon Pine Nuts	Almond paste	Recommended Dietary Allowance
Energy	217% 6290kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	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	148% 193g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	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	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	282% 107g	126% 48g	38g per day for Men 19-50 years
Protein	207% 116g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	1036% 12.4mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	27.7% 0.36mg	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	145% 580μg	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	22.2% 20mg	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	NA	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Almond paste	Recommended Dietary Allowance
Calcium	8% 80mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	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	383% 30.6mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	372% 8.56mg	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	50% 350mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.6% 59g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Pinyon 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 Pinyon Pine Nuts vs Almond paste:

• 1 kilogram of Pinyon Pine Nuts has 15.2 times more Vitamin B1, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 20 times more Vitamin C than Almond paste.
• While 1 kg of Almond paste contains 1.9 times more Vitamin B2 and 1.3 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pinyon Pine Nuts has 2.3 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 2 times more Potassium, 8 times more Sodium and 2.9 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 21.5 times more Calcium and 7.4 times more Phosphorus than Dried Pinyon Pine Nuts.
• 1 kilogram of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pinyon Pine Nuts has 1.4 times more Energy, 2.2 times more Fat, 3.6 times more Saturated Fat, 4 times more Omega 3, 4.5 times more Omega 6, 2.2 times more Fiber and 1.3 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 2.5 times more Carbohydrate than Dried Pinyon Pine Nuts.