Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Oil Roasted Almonds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	29.7% 860kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	207% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	21% 27.4g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	40% 15g	38g per day for Men 19-50 years
Protein	53.7% 30g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Pinyon 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	11% 0.13mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12% 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	9.57% 38.3μg	20.6% 82.2μg	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	3.15% 2.83mg	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	245% 37mg	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

	Oil Roasted Almonds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	41.2% 412mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	163% 1.47mg	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	65.2% 5.2mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	267% 6.14mg	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	94% 661mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pinyon Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Pinyon Pine Nuts:

• 5 ounces of Oil Roasted Almonds have 3.5 times more Vitamin B2 than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 13.5 times more Vitamin B1, 2.1 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pinyon Pine Nuts provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C
• Both Oil Roasted Almonds as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Pinyon Pine Nuts:

• 5 ounces of Oil Roasted Almonds have 36.4 times more Calcium, 1.2 times more Iron and 13.3 times more Phosphorus than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 1.8 times more Manganese, 72 times more Sodium and 1.4 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pinyon Pine Nuts contain similar levels of Copper, Magnesium and Potassium per five ounces.
• 5 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.8 times more Protein than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 2.2 times more Saturated Fat, more Omega 3 and 1.8 times more Omega 6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3