Comparing Nutrients in 500 calories Pine Nuts VS Almond paste

Weight per 500 calories

• Pine Nuts: 74.3g
• Almond paste: 109g

Pine Nuts have 1.5 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 500 calories - Pine Nuts or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 50.8g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	145% 24.6g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.48% 9.7g	40% 52g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	54.6% 39.6g	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	0.072% 0.052g	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	% 0.052g	NA	g per day for Men 19-50 years
Sucrose	% 2.56g	NA	g per day for Men 19-50 years
Fiber	7.23% 2.75g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	18% 10g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.083% 0.74μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.3% 25.3μg	20% 79.7μg	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	0.66% 0.59mg	0.12% 0.11mg	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	46.2% 6.93mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Calcium	1.2% 12mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	55% 0.5mg	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	51.4% 4.1mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	44.4% 186mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	284% 6.54mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	5.4% 2.44μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61% 427mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0.95% 0.52μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Pine Nuts VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pine Nuts or Almond paste?

Lets compare vitamin content per 500 calories of Pine Nuts vs Almond paste:

• 500 calories of Pine Nuts have 3 times more Vitamin B1, 2.1 times more Vitamin B3 and more Vitamin K than Almond paste.
• While 500 kcal of Almond paste contain 2.7 times more Vitamin B2, 3.2 times more Vitamin B9 and 2.1 times more Vitamin E than Dried Pine Nuts.
• 500 calories of Pine Nuts have insufficient amounts of Vitamin B9
• 500 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin K
• Both Dried 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 500 calories.

Comparing minerals per 500 calories for Pine Nuts vs Almond paste:

• 500 calories of Pine Nuts have 2 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 7 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium and 3 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 15.8 times more Calcium than Dried Pine Nuts.
• 500 calories of Pine Nuts lack sufficient amounts of Calcium
• Both Dried Pine Nuts as well as Almond paste lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pine Nuts have 1.7 times more Fat, 1.3 times more Saturated Fat and 4 times more Omega 6 than Almond paste.
• While 500 kcal of Almond paste contain 1.8 times more Omega 3, 5.4 times more Carbohydrate, 14.8 times more Sugars and 1.9 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Almond paste offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Pine Nuts provide inadequate amounts of Omega 3, Carbohydrate and Fiber