Comparing Nutrients in 5 ounces Pine Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Almonds	14%	72%	14%

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Pine Nuts have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3 and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Dried Pine Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pine Nuts vs Almonds:

• Dried Pine Nuts have 1.3 times more Copper, 1.5 times more Iron, 4 times more Manganese and 2.1 times more Zinc than Almonds.
• While Almonds contain 16.8 times more Calcium, 13.8 times more Molybdenum and 5.9 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 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.
• While Almonds contain 1.6 times more Carbohydrate, 3.4 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Almonds have similar amounts of Energy and Sugars per 5 oz.
• Both Dried Pine Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.