Comparing Nutrients in 7 ounces Almonds VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Almonds	Pine Nuts	Recommended Dietary Allowance
Energy	39.6% 1149kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	387% 65.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	20% 26g	130g per day for Men 19-50 years
Sugars	12% 8.63g	9.83% 7.12g	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	0.3% 0.22g	0.19% 0.14g	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	% 0.34g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 6.85g	g per day for Men 19-50 years
Fiber	65.3% 25g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	75% 42g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	17% 67.5μg	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	0% 0mg	1.76% 1.6mg	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	339% 51mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pine Nuts	Recommended Dietary Allowance
Calcium	53.4% 534mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	292% 2.63mg	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	92% 7.36mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	14.5% 6.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.12% 4.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Pine Nuts:

• Almonds have 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.
• While Dried Pine Nuts contain 1.8 times more Vitamin B1 and more Vitamin K than Almonds.
• Both Almonds and Dried Pine Nuts have similar amounts of Vitamin B3 per 7 oz.
• Both Almonds as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Pine Nuts:

• Almonds have 16.8 times more Calcium, 13.8 times more Molybdenum, 1.2 times more Potassium and 5.9 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Copper, 1.5 times more Iron, 4 times more Manganese and 2.1 times more Zinc than Almonds.
• Both Almonds and Dried Pine Nuts have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Carbohydrate, 1.2 times more Sugars, 3.4 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 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.
• Both Almonds and Dried Pine Nuts have similar amounts of Energy per 7 oz.
• Both Almonds as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.