Comparing Nutrients in 14 ounces Almonds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Almonds	Dried Pilinuts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	98% 2854kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	325% 316g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	387% 124g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	178% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	12% 15.8g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	NA	38g per day for Men 19-50 years
Protein	150% 84g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	59.5% 238μg	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% 0mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	NA	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

	Almonds	Dried Pilinuts	Recommended Dietary Allowance
Calcium	107% 1068mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	422% 3.8mg	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	184% 14.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	285% 1199mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	399% 9.2mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Dried Pilinuts:

• Almonds have 12.2 times more Vitamin B2 and 7 times more Vitamin B3 than Dried Pilinuts.
• While Dried Pilinuts contain 4.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Almonds.
• Both Almonds and Dried Pilinuts have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Almonds as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Dried Pilinuts:

• Almonds have 1.9 times more Calcium and 1.4 times more Potassium than Dried Pilinuts.
• Both Almonds and Dried Pilinuts have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Omega 6, 5.4 times more Carbohydrate and 2 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 1.6 times more Fat and 8.2 times more Saturated Fat than Almonds.
• Both Almonds and Dried Pilinuts have similar amounts of Energy per 14 oz.
• Both Almonds as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.