Comparing Nutrients in 5 ounces Roasted Pistachios VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Almond paste	8%	52%	40%

Macro Nutrients

	Roasted Pistachios	Almond paste	Recommended Dietary Allowance
Energy	28% 811kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	52% 67.8g	130g per day for Men 19-50 years
Sugars	15% 11g	71% 51.4g	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	0.43% 0.31g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	18% 6.8g	38g per day for Men 19-50 years
Protein	53.3% 30g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Almond paste	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	3.93% 0.051mg	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	18% 72.3μg	26% 103μg	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	4.72% 4.25mg	0.16% 0.14mg	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	20.5% 3.08mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Almond paste	Recommended Dietary Allowance
Calcium	15% 152mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	71.5% 0.64mg	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	71.4% 5.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	52.8% 1.2mg	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	95% 665mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pistachios versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Pistachios vs Almond paste:

• 5 ounces of Roasted Pistachios have 8.5 times more Vitamin B1, 4.5 times more Vitamin B5, 31.2 times more Vitamin B6, 30 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B9 and 6.2 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Almond paste provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Pistachio Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Pistachios vs Almond paste:

• 5 ounces of Roasted Pistachios have 2.8 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Potassium, 2.4 times more Selenium and 1.6 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 1.6 times more Calcium than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Almond paste contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pistachios have 1.2 times more Energy, 1.7 times more Fat, 2.1 times more Saturated Fat, 2.4 times more Omega 6, 2.1 times more Fiber and 2.3 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 1.7 times more Carbohydrate and 4.7 times more Sugars than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Almond paste offer comparable quantities of Omega 3 per five ounces.