CALORIC DENSITY
Almonds
Pine nuts, pinyon, dried
5.75
6.29
12061
12149
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 7g
Protein = 4g
Carbohydrates = 8g
Carbohydrates = 6g
Fat = 17g
Fat = 19g
Fiber = 4g
Fiber = 3g
Monounsaturated = 11g
Monounsaturated = 7g
Polyunsaturated = 4g
Polyunsaturated = 8g
Saturated Fat = 1g
Saturated Fat = 3g
Protein 7g 4g Carbohydrate 8g 6g Fiber 4g 3g Fat 17g 19g Monounsat. Fat 11g 19g Polyunsat. Fat 4g 8g Saturated Fat 1g 3g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 4%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 1%
Vitamin E = 76%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 4% 0% Vitamin A 0% 0% Vitamin C 0% 1% Vitamin E 76% 0% Vitamin K 0% 0%
Almonds have significantly more Vitamins E than pine nuts. Almonds are a good source of Riboflavin, Magnesium, Phosphorus, Iron. Almonds are a great source of Vitamin E. Pine nuts are a good source of Thiamin, Magnesium.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 7%
Vitamin B1 = 40%
Vitamin B2 = 32%
Vitamin B2 = 6%
Vitamin B3 = 10%
Vitamin B3 = 12%
Vitamin B5 = 3%
Vitamin B5 = 1%
Vitamin B6 = 5%
Vitamin B6 = 3%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 7% 40% Vitamin B2 32% 6% Vitamin B3 10% 12% Vitamin B5 3% 1% Vitamin B6 5% 3% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 2%
Potassium = 7%
Potassium = 6%
Calcium = 18%
Calcium = 1%
Magnesium = 27%
Magnesium = 21%
Phosphorus = 29%
Phosphorus = 2%
Iron = 22%
Iron = 16%
Manganese = 35%
Manganese = 60%
Selenium = 2%
Selenium = 0%
Copper = 35%
Copper = 33%
Zinc = 11%
Zinc = 14%
Sodium 0% 2% Potasium 7% 6% Calcium 18% 1% Magnesium 27% 21% Phosphorus 29% 2% Iron 22% 16% Manganese 35% 60% Selenium 2% 0% Copper 35% 33% Zinc 11% 14%
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