Comparing Nutrients in 100 calories Pecans VS Pinyon Pine Nuts

Weight per 100 calories

• Pecans: 14.5g
• Pinyon Pine Nuts: 16g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Pecans or Pinyon Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	4.66% 1.5g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	23.3% 3.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.54% 2g	2.36% 3.07g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	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	0.008% 0.006g	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	% 0.006g	NA	g per day for Men 19-50 years
Sucrose	% 0.56g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.048% 0.43μg	0.018% 0.16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.96% 0.096mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.45% 0.019mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.06% 0.17mg	4.34% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	0.67% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.34% 0.03mg	1.36% 0.018mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11% 3.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.8% 3.2μg	2.3% 9.22μg	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	0.18% 0.16mg	0.35% 0.32mg	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	1.35% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	1% 10mg	0.13% 1.27mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.036% 1.45μg	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	4.58% 0.37mg	6.1% 0.49mg	8mg per day for Men 19-50 years
Magnesium	4.17% 17.5mg	8.86% 37.2mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	5% 2.26μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.73% 40mg	0.79% 5.56mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.3mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.76% 11.4mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.014% 0.51g	0.025% 0.94g	3700g per day for Men 19-50 years

Pecans VS Pinyon Pine Nuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pecans or Pinyon Pine Nuts?

Lets compare vitamin content per 100 calories of Pecans vs Pinyon Pine Nuts:

• 100 calories of Pecans have 3.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Pinyon Pine Nuts.
• While 100 kcal of Dried Pinyon Pine Nuts contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.9 times more Vitamin B9 than Pecans nuts.
• 100 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 100 calories of Pinyon Pine Nuts have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Pecans nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Pecans vs Pinyon Pine Nuts:

• 100 calories of Pecans have 7.2 times more Phosphorus than Pinyon Pine Nuts.
• While 100 kcal of Dried Pinyon Pine Nuts contain 1.3 times more Iron, 2.1 times more Magnesium and 1.7 times more Potassium than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts contain similar levels of Copper, Manganese and Zinc per 100 calories.
• 100 calories of Pecans lack sufficient amounts of Potassium
• 100 calories of Pinyon Pine Nuts lack sufficient amounts of Phosphorus
• Both Pecans nuts as well as Dried Pinyon Pine Nuts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Dried Pinyon Pine Nuts contain 1.7 times more Saturated Fat, 1.3 times more Omega 6, 1.5 times more Carbohydrate and 1.4 times more Protein than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Omega 3 and Fiber per 100 calories.
• 100 calories of Pecans provide inadequate amounts of Carbohydrate