Comparing Nutrients in 100 calories Roasted Pecans VS Pine Nuts

Weight per 100 calories

• Roasted Pecans: 14g
• Pine Nuts: 15g

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

Which food has more nutrients per 100 calories - Roasted Pecans or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.5g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	2.77% 0.88g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	29% 4.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.47% 1.9g	1.5% 1.94g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	0.74% 0.53g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.51g	g per day for Men 19-50 years
Fiber	3.5% 1.32g	1.45% 0.55g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	3.63% 2.03g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.11% 0.99μg	0.017% 0.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.063mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.16% 0.015mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	4.07% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	0.93% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.03% 0.026mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.4% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.56% 2.25μg	1.26% 5.05μg	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	0.11% 0.099mg	0.13% 0.12mg	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	1.22% 0.18mg	9.24% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Calcium	1% 10mg	0.24% 2.38mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	22% 0.2mg	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	4.93% 0.39mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	4.43% 18.6mg	8.88% 37.3mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1.1% 0.49μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.9% 41.3mg	12.2% 85.4mg	700mg per day for Men 19-50 years
Potassium	1.76% 59.7mg	2.6% 88.7mg	3400mg per day for Men 19-50 years
Selenium	1.02% 0.56μg	0.19% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.009% 0.14mg	0.02% 0.3mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	8.7% 0.96mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.009% 0.34g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.2 times more Vitamin B2, 4 times more Vitamin B3, 2.2 times more Vitamin B9 and 7.6 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dried Pine Nuts have similar amounts of Vitamin B1 per 100 kcal.
• Both Dry Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

• Dry Roasted Pecans have 4.3 times more Calcium and 5.4 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.1 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Zinc than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dried Pine Nuts have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Pecans have 1.2 times more Saturated Fat, 5.7 times more Omega 3 and 2.4 times more Fiber than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.8 times more Omega 6 and 1.5 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Dried Pine Nuts have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Dry Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.