Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Pinyon Pine Nuts	Almonds	Recommended Dietary Allowance
Energy	217% 6290kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	119% 38g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	282% 107g	329% 125g	38g per day for Men 19-50 years
Protein	207% 116g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1036% 12.4mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 580μg	110% 440μg	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	22.2% 20mg	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	1709% 256mg	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	Almonds	Recommended Dietary Allowance
Calcium	8% 80mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	1146% 10.3mg	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	383% 30.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 350mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.2% 44g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 6.1 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 5.1 times more Vitamin B2 and 2.2 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Vitamin B6 per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pinyon Pine Nuts vs Almonds:

• Dried Pinyon Pine Nuts have 2 times more Manganese, 72 times more Sodium and 1.4 times more Zinc than Almonds.
• While Almonds contain 33.6 times more Calcium and 13.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Copper, Iron, Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pinyon Pine Nuts have 1.2 times more Fat, 2.5 times more Saturated Fat, 262.3 times more Omega 3 and 2 times more Omega 6 than Almonds.
• While Almonds contain 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.