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Comparing Nutrients in 100 grams Pinyon Pine NutsVS Almonds

Macros Ratio

Protein Fat Carbs

Pinyon Pine Nuts
7%
82%
11%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

21.7%629kcal
Energy
20%579kcal
629 kcalvs579 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
63%61g
Fat
51.5%50g
61 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
29.3%9.38g
Saturated Fat
12%3.8g
9.38 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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49%0.79g
Omega 3
0.19%0.003g
0.79 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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146%25g
Omega 6
72.5%12.3g
25 gvs12.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.3g
Carbohydrate
16.6%21.6g
19.3 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
NA
Sugars
6%4.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.15%0.11g
≤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]
NA gvs0.11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.17g
NA gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
NA
Sucrose
%3.95g
NA gvs3.95 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
28%10.7g
Fiber
33%12.5g
10.7 gvs12.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
20.7%11.6g
Protein
37.8%21g
11.6 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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104%1.24mg
Vitamin B1
17%0.21mg
Thiamine
1.24 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg
Vitamin B2
87.5%1.14mg
Riboflavin
0.22 mgvs1.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
27.3%4.37mg
Vitamin B3
22.6%3.6mg
Niacin, nicotinic acid, niacinamide
4.37 mgvs3.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
4.2%0.21mg
Vitamin B5
9.4%0.47mg
Pantothenic acid
0.21 mgvs0.47 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.54%0.11mg
Vitamin B6
10.5%0.14mg
Pyridoxine
0.11 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
190%57μg
Biotin
NA μgvs57 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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14.5%58μg
Vitamin B9
11%44μg
Folates and Folic Acid
58 μgvs44 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.22%2mg
Vitamin C
0%0mg
Ascorbic acid
2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
171%25.6mg
Tocopherols and Tocotrienols
NA mgvs25.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.8%8mg
Calcium
27%269mg
8 mgvs269 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.04mg
Copper
115%1.03mg
1.04 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.3%3.06mg
Iron
46.4%3.7mg
3.06 mgvs3.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.7%234mg
Magnesium
64.3%270mg
234 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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188%4.33mg
Manganese
95%2.18mg
4.33 mgvs2.18 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
101%45.3μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs45.3 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5%35mg
Phosphorus
68.7%481mg
35 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.5%628mg
Potassium
21.6%733mg
628 mgvs733 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
7.45%4.1μg
NA μgvs4.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.8%72mg
Sodium
0.067%1mg
72 mgvs1 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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39%4.3mg
Zinc
28.4%3.12mg
4.3 mgvs3.12 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.16%5.9g
Water
0.12%4.4g
5.9 gvs4.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Pinyon Pine Nuts vs Almonds:
Comparing minerals per 100 grams for Pinyon Pine Nuts vs Almonds:
Comparison of macro-nutrients per 100 grams:



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