Comparing Nutrients in 100 grams 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	15.8% 458kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	28.6% 27.7g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	32.8% 5.58g	83% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 48g	21% 27g	130g per day for Men 19-50 years
Sugars	50% 36.3g	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 6.87g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	28% 10.6g	38g per day for Men 19-50 years
Protein	16% 9g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.42mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.77% 0.036mg	131% 1.7mg	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	18.3% 73μg	12.8% 51μg	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	0.11% 0.1mg	6.22% 5.6mg	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	90% 13.5mg	19% 2.86mg	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	17% 172mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.085% 3.4μg	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	20% 1.6mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	37.2% 0.86mg	52% 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	37% 258mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	9.24% 314mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.48mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Pistachio Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Almond paste versus 100 g of Pistachio Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond paste vs Pistachio Nuts:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Almond paste vs Pistachio Nuts:

• 100 grams of Almond paste have 1.6 times more Calcium than Pistachio Nuts.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond paste have 1.8 times more Carbohydrate and 4.7 times more Sugars than Pistachio Nuts.
• While 100 g 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 100 grams.