Comparing Nutrients in 500 calories Pinyon Pine Nuts VS Almonds

Weight per 500 calories

• Pinyon Pine Nuts: 79.5g
• Almonds: 86.4g

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

Which food has more nutrients per 500 calories - Pinyon Pine Nuts or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.45g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.3g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0.088% 0.79μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.34% 0.17mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.8% 0.088mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.5% 46μg	9.5% 38μg	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	1.77% 1.6mg	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	148% 22mg	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	0.64% 6.36mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	99% 0.89mg	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	30.4% 2.43mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	150% 3.44mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.97% 28mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.8% 57.2mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pinyon Pine Nuts vs Almonds:

• Dried Pinyon Pine Nuts have 5.6 times more Vitamin B1 and 1.2 times more Vitamin B9 than Almonds.
• While Almonds contain 5.5 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Vitamin B3 per 500 kcal.
• Both Dried Pinyon Pine Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pinyon Pine Nuts vs Almonds:

• Dried Pinyon Pine Nuts have 1.8 times more Manganese and 1.3 times more Zinc than Almonds.
• While Almonds contain 36.5 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 14.9 times more Phosphorus and 1.3 times more Potassium than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Pinyon Pine Nuts have 2.3 times more Saturated Fat, 241.5 times more Omega 3 and 1.9 times more Omega 6 than Almonds.
• While Almonds contain 1.3 times more Fiber and 2 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Dried Pinyon Pine Nuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.