Comparing Nutrients in 1 pound 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	98% 2853kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	128% 48.5g	149% 56.7g	38g per day for Men 19-50 years
Protein	94% 52.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	470% 5.64mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.8% 263μg	50% 200μg	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	10% 9.07mg	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	775% 116mg	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	3.63% 36.3mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	520% 4.68mg	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	173% 14mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.54% 20g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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