Comparing Nutrients in 7 ounces Pine Nuts VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Pine Nuts have 1.8 times more Vitamin B1, 1.2 times more Vitamin B3 and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Dried Pine Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pine Nuts vs Almonds:

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

Comparison of macro-nutrients per 7 ounces:

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