Comparing Nutrients in 14 ounces Pine Nuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pine Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	92% 2671kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	64% 83.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	26.6% 19.3g	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	0.38% 0.28g	0.055% 0.04g	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	% 0.28g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 19g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	97% 54.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	171% 51μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	54.6% 218μg	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	3.53% 3.18mg	0% 0mg	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	247% 37mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Almonds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	485% 4.36mg	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	274% 22mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	29% 13μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	326% 2282mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 4.7 times more Vitamin B1, 1.2 times more Vitamin B3 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 2.6 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Dried Pine Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Dried Pine Nuts have 1.2 times more Copper, 1.5 times more Iron, 3.9 times more Manganese, 1.2 times more Phosphorus and 1.9 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.8 times more Calcium and 2.9 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Almonds have similar amounts of Magnesium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pine Nuts have 1.3 times more Fat, 16.4 times more Omega 3 and 2.6 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Carbohydrate, 1.4 times more Sugars, 2.9 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Almonds have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Dried Pine Nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.