Comparing Nutrients in 1 pound Almond paste VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Almond paste	Pine Nuts	Recommended Dietary Allowance
Energy	71.6% 2077kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	227% 164g	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	44% 16.8g	38g per day for Men 19-50 years
Protein	73% 41g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	82.8% 331μg	38.6% 154μg	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	0.5% 0.45mg	4.03% 3.63mg	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	409% 61.4mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Pine Nuts	Recommended Dietary Allowance
Calcium	78% 780mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	667% 6mg	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	91% 7.26mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	167% 1170mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	1.73% 64g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Pine Nuts per 1 lb

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

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

• 1 pound of Almond paste has 1.8 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.5 times more Vitamin E than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 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.
• 1 pound of Almond paste have insufficient amounts of Vitamin K
• Both Almond paste as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Almond paste has 10.8 times more Calcium and 6 times more Selenium than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 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.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 1.2 times more Omega 3, 3.7 times more Carbohydrate, 10.1 times more Sugars and 1.3 times more Fiber than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 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.