Comparing Nutrients in 100 grams Blanched Almonds VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Energy	20.3% 590kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	195% 33g	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	10% 13g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 3.45g	g per day for Men 19-50 years
Fiber	26% 9.9g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.3% 49μg	8.5% 34μg	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	0.89% 0.8mg	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	158% 23.8mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pine Nuts	Recommended Dietary Allowance
Calcium	23.6% 236mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	147% 1.32mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.3% 3.28μg	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	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.062% 2.28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Pine Nuts:

• Blanched Almonds have 3.1 times more Vitamin B2, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.5 times more Vitamin E than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Dried Pine Nuts have similar amounts of Vitamin B5 per 100 g.
• Both Blanched Almonds as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Pine Nuts:

• Blanched Almonds have 14.8 times more Calcium, 4.6 times more Selenium and 9.5 times more Sodium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Copper, 1.7 times more Iron, 4.8 times more Manganese and 2.2 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Dried Pine Nuts have similar amounts of Magnesium, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 1.4 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 1.6 times more Protein than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.3 times more Fat, 41 times more Omega 3 and 2.7 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Dried Pine Nuts have similar amounts of Energy and Saturated Fat per 100 g.
• Both Blanched Almonds as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.