Comparing Nutrients in 7 ounces 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	46% 1336kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	73% 95g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	99% 72g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	25% 9.53g	38g per day for Men 19-50 years
Protein	48.5% 27g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	36.2% 145μg	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	1.76% 1.6mg	0.22% 0.2mg	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	123% 18.5mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	100% 0.9mg	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	137% 11mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.76% 28g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 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 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.
• Both Dried Pine Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Dried Pine Nuts have 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 Almond paste contains 10.8 times more Calcium and 6 times more Selenium than Dried Pine Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 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 Almond paste contains 3.7 times more Carbohydrate, 10.1 times more Sugars and 1.3 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Almond paste have similar amounts of Omega 3 per 7 oz.
• Both Dried Pine Nuts as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.