Comparing Nutrients in 7 ounces Roasted Almonds VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Roasted Almonds	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	56% 21.2g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	53% 532mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pinyon Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Almonds have 5.4 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 16.1 times more Vitamin B1 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Pinyon Pine Nuts provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin C
• Both Dry Roasted Almonds as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Almonds have 33.5 times more Calcium, 1.2 times more Iron and 13.5 times more Phosphorus than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.9 times more Manganese, 24 times more Sodium and 1.3 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Pinyon Pine Nuts contain similar levels of Copper, Magnesium and Potassium per seven ounces.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.8 times more Protein than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 2.3 times more Saturated Fat, 78.7 times more Omega 3 and 1.9 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3