Comparing Nutrients in 100 grams Blanched Almonds VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Blanched Almonds	Dried Pilinuts	Recommended Dietary Allowance
Energy	20.3% 590kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	97% 31g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	3.06% 3.98g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	NA	38g per day for Men 19-50 years
Protein	38.2% 21.4g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	3.24% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	8.85% 0.12mg	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	12.3% 49μg	15% 60μg	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	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	23.6% 236mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	106% 0.96mg	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	41% 3.28mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	101% 2.3mg	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	68.7% 481mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.075% 2.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Dried Pilinuts:

• Blanched Almonds have 7.6 times more Vitamin B2 and 6.7 times more Vitamin B3 than Dried Pilinuts.
• While Dried Pilinuts contain 4.8 times more Vitamin B1 and 1.5 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Dried Pilinuts have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Blanched Almonds as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Dried Pilinuts:

• Blanched Almonds have 1.6 times more Calcium, 1.3 times more Potassium and 6.3 times more Sodium than Dried Pilinuts.
• While Dried Pilinuts contain 1.3 times more Manganese than Blanched Almonds.
• Both Blanched Almonds and Dried Pilinuts have similar amounts of Copper, Iron, Magnesium, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.6 times more Omega 6, 4.7 times more Carbohydrate and 2 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 1.5 times more Fat and 7.9 times more Saturated Fat than Blanched Almonds.
• Both Blanched Almonds and Dried Pilinuts have similar amounts of Energy per 100 g.
• Both Blanched Almonds as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.