Comparing Nutrients in 14 ounces Blanched Almonds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Energy	80.7% 2342kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	40% 52g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	19.7% 14.2g	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% 0g	0.38% 0.28g	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	% 0.12g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 13.7g	g per day for Men 19-50 years
Fiber	103% 39.3g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	152% 85g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	171% 51μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	33.7% 135μg	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	3.53% 3.18mg	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	628% 94mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Calcium	94% 937mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	584% 5.25mg	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	163% 13mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	1519% 35mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	29% 13μg	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	77% 2616mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.24% 9.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Pine Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Pine Nuts:

• 14 ounces of Blanched Almonds have 3.1 times more Vitamin B2, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pine Nuts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Pine Nuts:

• 14 ounces of Blanched Almonds have 14.8 times more Calcium and 4.6 times more Selenium than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 1.3 times more Copper, 1.7 times more Iron, 4.8 times more Manganese and 2.2 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Pine Nuts contain similar levels of Magnesium, Phosphorus and Potassium per 14 ounces.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.4 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Pine Nuts.
• While 14 oz of Dried Pine Nuts contain 1.3 times more Fat, 41 times more Omega 3 and 2.7 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Pine Nuts offer comparable quantities of Energy and Saturated Fat per 14 ounces.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3