Comparing Nutrients in 1 kilogram Almonds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Almonds	Pine Nuts	Recommended Dietary Allowance
Energy	200% 5790kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	153% 49g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	101% 131g	130g per day for Men 19-50 years
Sugars	60% 43.5g	49.5% 36g	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	1.5% 1.1g	0.97% 0.7g	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	% 1.7g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 34.5g	g per day for Men 19-50 years
Fiber	329% 125g	97% 37g	38g per day for Men 19-50 years
Protein	378% 212g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	85% 340μg	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	8.9% 8mg	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	1709% 256mg	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pine Nuts	Recommended Dietary Allowance
Calcium	269% 2690mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	1471% 13.2mg	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	464% 37mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Pine Nuts:

• Almonds have 5 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4.4 times more Vitamin B7, 1.3 times more Vitamin B9 and 2.7 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.8 times more Vitamin B1 and more Vitamin K than Almonds.
• Both Almonds and Dried Pine Nuts have similar amounts of Vitamin B3 per 1 kg.
• Both Almonds as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Pine Nuts:

• Almonds have 16.8 times more Calcium, 13.8 times more Molybdenum, 1.2 times more Potassium and 5.9 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Copper, 1.5 times more Iron, 4 times more Manganese and 2.1 times more Zinc than Almonds.
• Both Almonds and Dried Pine Nuts have similar amounts of Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.6 times more Carbohydrate, 1.2 times more Sugars, 3.4 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.4 times more Fat, 1.3 times more Saturated Fat, 54.7 times more Omega 3 and 2.7 times more Omega 6 than Almonds.
• Both Almonds and Dried Pine Nuts have similar amounts of Energy per 1 kg.
• Both Almonds as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.