Comparing Nutrients in 5 ounces Roasted Almonds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Roasted Almonds	Dried Pilinuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	35% 1019kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	138% 44.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	63.4% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	4.34% 5.64g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	0.02% 0.014g	NA	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	NA	38g per day for Men 19-50 years
Protein	53% 29.7g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	4.6% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	21.3% 85μg	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	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	226% 34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Pilinuts	Recommended Dietary Allowance
Calcium	38% 380mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	151% 1.36mg	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	66% 5.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	102% 428mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	143% 3.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 668mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	21% 719mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.11% 3.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Dried Pilinuts:

• Dry Roasted Almonds have 12.9 times more Vitamin B2 and 7 times more Vitamin B3 than Dried Pilinuts.
• While Dried Pilinuts contain 11.9 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Pilinuts have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Dry Roasted Almonds as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Dried Pilinuts:

• Dry Roasted Almonds have 1.8 times more Calcium and 1.4 times more Potassium than Dried Pilinuts.
• Both Dry Roasted Almonds and Dried Pilinuts have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.7 times more Omega 6, 5.3 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 1.5 times more Fat and 7.6 times more Saturated Fat than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dried Pilinuts have similar amounts of Energy per 5 oz.
• Both Dry Roasted Almonds as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.