Comparing Nutrients in 1 pound 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	105% 3053kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	167% 217g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	227% 164g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	111% 62g	73% 41g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

Nutrient Comparison: Pine Nuts VS Almond paste per 1 lb

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.