Comparing Nutrients in 5 ounces 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	28.3% 821kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	7% 5.1g	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	0.22% 0.16g	0.14% 0.099g	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	% 0.24g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 4.9g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	14% 5.24g	38g per day for Men 19-50 years
Protein	53.5% 30g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	12% 48μg	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	1.26% 1.13mg	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	242% 36.3mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pine Nuts	Recommended Dietary Allowance
Calcium	38% 381mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	209% 1.88mg	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	65.7% 5.26mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	10.3% 4.65μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.087% 3.23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Almonds as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Almonds as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.