Comparing Nutrients in 100 grams 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	23.2% 673kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	36.8% 48g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	50% 36.3g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	18.3% 73μg	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	0.89% 0.8mg	0.11% 0.1mg	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	62.2% 9.33mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Almond paste	Recommended Dietary Allowance
Calcium	1.6% 16mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	50.4% 0.45mg	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	69% 5.53mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	37.2% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Almond paste per 100 g

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

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

• 100 grams of 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 100 g of Almond paste contain 1.8 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.5 times more Vitamin E than Dried Pine Nuts.
• 100 grams of Almond paste have insufficient amounts of Vitamin K
• Both Dried Pine Nuts as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of 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 100 g of Almond paste contain 10.8 times more Calcium and 6 times more Selenium than Dried Pine Nuts.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of 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 100 g of Almond paste contain 3.7 times more Carbohydrate, 10.1 times more Sugars and 1.3 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Almond paste offer comparable quantities of Omega 3 per 100 grams.