Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Pinyon Pine Nuts	Almonds	Recommended Dietary Allowance
Energy	30.7% 892kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	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	21% 27.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	40% 15g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	147% 1.76mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.6% 82.2μg	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	3.15% 2.83mg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Almonds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	54.2% 4.34mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	7.1% 49.6mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 6.1 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin C than Almonds.
• While Almonds contain 5.1 times more Vitamin B2 and 2.2 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Dried Pinyon Pine Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Pinyon Pine Nuts have 2 times more Manganese, 72 times more Sodium and 1.4 times more Zinc than Almonds.
• While Almonds contain 33.6 times more Calcium and 13.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Copper, Iron, Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts have 1.2 times more Fat, 2.5 times more Saturated Fat, 262.3 times more Omega 3 and 2 times more Omega 6 than Almonds.
• While Almonds contain 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Almonds have similar amounts of Energy, Carbohydrate and Fiber per 5 oz.
• Both Dried Pinyon Pine Nuts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.