Comparing Nutrients in 1 pound Almonds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Almonds	Dried Pilinuts	Recommended Dietary Allowance
Energy	91% 2626kcal	112% 3261kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	372% 361g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	442% 141g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	14% 18g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	NA	38g per day for Men 19-50 years
Protein	171% 96g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	68% 272μg	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	3.02% 2.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Pilinuts	Recommended Dietary Allowance
Calcium	122% 1220mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	483% 4.35mg	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	210% 17mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	456% 10.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.34% 12.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Dried Pilinuts:

• Almonds have 12.2 times more Vitamin B2 and 7 times more Vitamin B3 than Dried Pilinuts.
• While Dried Pilinuts contain 4.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Almonds.
• Both Almonds and Dried Pilinuts have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Almonds as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dried Pilinuts:

• Almonds have 1.9 times more Calcium and 1.4 times more Potassium than Dried Pilinuts.
• Both Almonds and Dried Pilinuts have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Omega 6, 5.4 times more Carbohydrate and 2 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 1.6 times more Fat and 8.2 times more Saturated Fat than Almonds.
• Both Almonds and Dried Pilinuts have similar amounts of Energy per 1 lb.
• Both Almonds as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.