Comparing Nutrients in 7 ounces Almond paste VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Almond paste	Pistachio Nuts	Recommended Dietary Allowance
Energy	31.3% 909kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	56.8% 55g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	164% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	41.5% 54g	130g per day for Men 19-50 years
Sugars	99% 72g	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 13.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	55.4% 21g	38g per day for Men 19-50 years
Protein	32% 18g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	260% 3.37mg	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	36.2% 145μg	25.3% 101μg	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	0.22% 0.2mg	12.3% 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	179% 27mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Pistachio Nuts	Recommended Dietary Allowance
Calcium	34% 341mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	287% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	39.7% 3.18mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	104% 2.4mg	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	73% 512mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	18.3% 623mg	60% 2034mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	26.7% 2.94mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Pistachio Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond paste versus 7 oz of Pistachio Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond paste vs Pistachio Nuts:

• 7 ounces of Almond paste have 2.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 4.7 times more Vitamin E than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain more Vitamin A, 10.6 times more Vitamin B1, 4.6 times more Vitamin B5, 47.2 times more Vitamin B6 and 56 times more Vitamin C than Almond paste.
• Both Almond paste and Pistachio Nuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Almond paste as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Almond paste vs Pistachio Nuts:

• 7 ounces of Almond paste have 1.6 times more Calcium than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 2.9 times more Copper, 2.5 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus, 3.3 times more Potassium, 1.7 times more Selenium and 1.5 times more Zinc than Almond paste.
• Both Almond paste and Pistachio Nuts contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond paste have 1.8 times more Carbohydrate and 4.7 times more Sugars than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 1.6 times more Fat, 2.2 times more Saturated Fat, 1.5 times more Omega 3, 2.5 times more Omega 6, 2.2 times more Fiber and 2.2 times more Protein than Almond paste.
• Both Almond paste and Pistachio Nuts offer comparable quantities of Energy per seven ounces.