Comparing Nutrients in 300 calories Blanched Almonds VS Pine Nuts

Weight per 300 calories

• Blanched Almonds: 50.8g
• Pine Nuts: 44.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	31.4% 30.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.57% 0.073g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	87% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	2.2% 1.6g	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% 0g	0.043% 0.031g	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	% 0.015g	% 0.031g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 1.54g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	4.34% 1.65g	38g per day for Men 19-50 years
Protein	19.4% 11g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	3.22% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19% 5.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.23% 25μg	3.8% 15μg	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	0.4% 0.36mg	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	80.5% 12mg	27.7% 4.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Calcium	12% 120mg	0.71% 7.13mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	65.6% 0.59mg	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	21% 1.67mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	171% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.25% 1.46μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 245mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	0.57% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.059% 0.89mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.027% 1g	3700g per day for Men 19-50 years

Blanched Almonds VS Pine Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Pine Nuts?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Pine Nuts:

• 300 calories of Blanched Almonds have 3.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.9 times more Vitamin E than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 1.7 times more Vitamin B1 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Pine Nuts provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin K
• 300 calories of Pine Nuts have insufficient amounts of Vitamin B9
• Both Blanched Almonds as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Pine Nuts:

• 300 calories of Blanched Almonds have 16.8 times more Calcium, 1.2 times more Magnesium and 1.3 times more Potassium than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 1.5 times more Iron, 4.2 times more Manganese and 1.9 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Pine Nuts contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Pine Nuts lack sufficient amounts of Calcium
• Both Blanched Almonds as well as Dried Pine Nuts lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 1.6 times more Carbohydrate, 3.1 times more Fiber and 1.8 times more Protein than Pine Nuts.
• While 300 kcal of Dried Pine Nuts contain 2.4 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Pine Nuts offer comparable quantities of Energy, Fat and Saturated Fat per 300 calories.
• 300 calories of Pine Nuts provide inadequate amounts of Carbohydrate and Fiber
• Both Blanched Almonds as well as Dried Pine Nuts provide inadequate amounts of Omega 3 in 300 calories.