Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pinyon Pine Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	86% 2496kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	NA	0% 0g	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	112% 42.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	82% 46g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Oil 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	411% 4.93mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	36% 0.47mg	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	57.5% 230μg	26.8% 107μg	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	8.8% 7.94mg	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	NA	687% 103mg	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

	Pinyon Pine Nuts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	421% 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	152% 12mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	425% 9.76mg	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	20% 139mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Oil Roasted Almonds per 14 oz

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

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

• 14 ounces of Pinyon Pine Nuts have 13.5 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.5 times more Vitamin B2 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Almonds provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pinyon Pine Nuts have 1.8 times more Manganese, 72 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 36.4 times more Calcium and 13.3 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Almonds contain similar levels of Copper, Iron, Magnesium and Potassium per 14 ounces.
• 14 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pinyon Pine Nuts have 2.2 times more Saturated Fat, more Omega 3 and 1.8 times more Omega 6 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3