Comparing Nutrients in 1 pound 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	91% 2626kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	22.5% 16.3g	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	0.69% 0.5g	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 18g	% 15.6g	g per day for Men 19-50 years
Fiber	149% 56.7g	44% 16.8g	38g per day for Men 19-50 years
Protein	171% 96g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	38.6% 154μg	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	4.03% 3.63mg	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	775% 116mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pine Nuts	Recommended Dietary Allowance
Calcium	122% 1220mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	667% 6mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	33% 15μg	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	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Almonds as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Almonds as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.