Comparing Nutrients in 14 ounces Pecans VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Pecans	Pine Nuts	Recommended Dietary Allowance
Energy	95% 2743kcal	92% 2671kcal	2900kcal per day for Men 19-50 years
Fat	294% 286g	280% 271g	97g per day for Men 19-50 years
Saturated Fat	76.6% 24.5g	60.8% 19.4g	32g per day for Men 19-50 years
Omega 3	245% 3.9g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	482% 82g	774% 132g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	40% 52g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	19.7% 14.2g	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	0.22% 0.16g	0.38% 0.28g	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	% 0.16g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 13.7g	g per day for Men 19-50 years
Fiber	100% 38g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	65% 36.4g	97% 54.3g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	69.3% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.63mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.5% 3.43mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	300% 90μg	171% 51μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	33.7% 135μg	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	4.85% 4.37mg	3.53% 3.18mg	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	37% 5.56mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	178% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pine Nuts	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	584% 5.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.99% 39.7μg	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	126% 10mg	274% 22mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	1519% 35mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	29% 13μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	157% 1099mg	326% 2282mg	700mg per day for Men 19-50 years
Potassium	48% 1627mg	69.7% 2369mg	3400mg per day for Men 19-50 years
Selenium	27.4% 15μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	163% 18mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.24% 9.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pecans vs Pine Nuts:

• Pecans nuts have 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B7 and 1.4 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B9, 6.7 times more Vitamin E and 15.4 times more Vitamin K than Pecans nuts.
• Both Pecans nuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pecans vs Pine Nuts:

• Pecans nuts have 4.4 times more Calcium, 4.8 times more Molybdenum and 5.4 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.2 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Pecans nuts.
• Both Pecans nuts and Dried Pine Nuts have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pecans nuts have 1.3 times more Saturated Fat, 6 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.6 times more Omega 6 and 1.5 times more Protein than Pecans nuts.
• Both Pecans nuts and Dried Pine Nuts have similar amounts of Energy, Fat, Carbohydrate and Sugars per 14 oz.
• Both Pecans nuts as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.