Comparing Nutrients in 100 grams Pistachio Nuts VS Almond paste

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Almond paste	Recommended Dietary Allowance
Energy	19.3% 560kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	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	21% 27g	36.8% 48g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 6.87g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	36% 20g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Almond paste	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	2.77% 0.036mg	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	12.8% 51μg	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	6.22% 5.6mg	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	19% 2.86mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Almond paste	Recommended Dietary Allowance
Calcium	10.5% 105mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	50.4% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.085% 3.4μg	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	49% 3.92mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	37.2% 0.86mg	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	70% 490mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Pistachio 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 Pistachio Nuts vs Almond paste:

• 100 grams of Pistachio Nuts have 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.
• While 100 g of Almond paste contain 2.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 4.7 times more Vitamin E than Raw Pistachio Nuts.
• Both Pistachio Nuts and Almond paste provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Almond paste have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Pistachio Nuts have 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.
• While 100 g of Almond paste contain 1.6 times more Calcium than Raw Pistachio Nuts.
• Both Pistachio Nuts and Almond paste contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pistachio Nuts have 1.2 times more Energy, 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.
• While 100 g of Almond paste contain 1.8 times more Carbohydrate and 4.7 times more Sugars than Raw Pistachio Nuts.