Comparing Nutrients in 5 ounces Pine Nuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pine Nuts	Blanched Almonds	Recommended Dietary Allowance
Energy	33% 954kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	7% 5.1g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 6.32g	g per day for Men 19-50 years
Fiber	14% 5.24g	37% 14g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	NA	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	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Dried Pine Nuts.
• Both Dried Pine Nuts and Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Dried Pine Nuts as well as Blanched 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 Blanched Almonds:

• Dried Pine Nuts have 1.3 times more Copper, 1.7 times more Iron, 4.8 times more Manganese and 2.2 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 14.8 times more Calcium, 4.6 times more Selenium and 9.5 times more Sodium than Dried Pine Nuts.
• Both Dried Pine Nuts and Blanched Almonds have similar amounts of Magnesium, Phosphorus and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 1.3 times more Fat, 1.2 times more Saturated Fat, 41 times more Omega 3 and 2.7 times more Omega 6 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Blanched Almonds have similar amounts of Energy per 5 oz.
• Both Dried Pine Nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.