Comparing Nutrients in 7 ounces Blanched Almonds VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Blanched Almonds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	40.4% 1171kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	56% 21.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pinyon 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	31.6% 0.38mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	17% 0.22mg	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	24.3% 97μg	28.8% 115μg	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	4.4% 3.97mg	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	314% 47mg	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

	Blanched Almonds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	47% 468mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	228% 2.05mg	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	81.4% 6.5mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	374% 8.6mg	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	136% 955mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.32% 11.7g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.2 times more Vitamin B2 and 1.5 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 6.5 times more Vitamin B1 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Dried Pinyon Pine Nuts have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Pinyon Pine Nuts:

• Blanched Almonds have 29.5 times more Calcium and 13.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.4 times more Manganese, 3.8 times more Sodium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dried Pinyon Pine Nuts have similar amounts of Copper, Iron, Magnesium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.8 times more Protein than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2.4 times more Saturated Fat, 196.8 times more Omega 3 and 2 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat, Carbohydrate and Fiber per 7 oz.
• Both Blanched Almonds as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.