Comparing Nutrients in 100 grams 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	23.2% 673kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	6% 4.35g	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	0.097% 0.07g	0.15% 0.11g	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	% 0.07g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 3.95g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	33% 12.5g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	11% 44μg	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	0.89% 0.8mg	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	62.2% 9.33mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Almonds	Recommended Dietary Allowance
Calcium	1.6% 16mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	115% 1.03mg	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	69% 5.53mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Dried Pine Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.