Comparing Nutrients in 300 calories Pinyon Pine Nuts VS Almond paste

Weight per 300 calories

• Pinyon Pine Nuts: 47.7g
• Almond paste: 65.5g

Pinyon Pine Nuts have 1.4 times more energy per 100g than Almond paste. It has very high energy density when compared to other foods. Almond paste having very high energy density.

Discover which food has more nutrients per 300 calories - Pinyon Pine Nuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.1% 9.2g	24% 31.3g	130g per day for Men 19-50 years
Sugars	NA	32.8% 23.7g	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	13.4% 5.1g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.053% 0.48μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.07% 0.053mg	1.8% 0.024mg	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	6.9% 27.7μg	12% 48μg	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	1.06% 0.95mg	0.073% 0.066mg	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	59% 8.87mg	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	0.38% 3.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	33% 0.3mg	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	18.2% 1.46mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	24.4% 0.56mg	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	2.4% 16.7mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	NA	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.3mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.25% 9.22g	3700g per day for Men 19-50 years

Pinyon Pine Nuts VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pinyon Pine Nuts or Almond paste?

Lets compare vitamin content per 300 calories of Pinyon Pine Nuts vs Almond paste:

• 300 calories of Pinyon Pine Nuts have 11 times more Vitamin B1 and 2.2 times more Vitamin B3 than Almond paste.
• While 300 kcal of Almond paste contain 2.5 times more Vitamin B2 and 1.7 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• 300 calories of Almond paste have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dried Pinyon Pine Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pinyon Pine Nuts vs Almond paste:

• 300 calories of Pinyon Pine Nuts have 1.7 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.5 times more Potassium and 2.1 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 29.5 times more Calcium and 10.1 times more Phosphorus than Dried Pinyon Pine Nuts.
• 300 calories of Pinyon Pine Nuts lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pinyon Pine Nuts have 1.6 times more Fat, 2.6 times more Saturated Fat, 2.9 times more Omega 3, 3.2 times more Omega 6 and 1.6 times more Fiber than Almond paste.
• While 300 kcal of Almond paste contain 3.4 times more Carbohydrate than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Almond paste offer comparable quantities of Energy and Protein per 300 calories.