Comparing Nutrients in 14 ounces Pine Nuts VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	92% 2671kcal	97% 2818kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	304% 295g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	78% 25g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	247% 3.95g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	457% 77.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	41.4% 53.8g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	22.2% 16g	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	0.38% 0.28g	0.22% 0.16g	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	% 0.28g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 16g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	98% 37.3g	38g per day for Men 19-50 years
Protein	97% 54.3g	67.3% 37.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	171% 51μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	16% 63.5μg	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	3.53% 3.18mg	3.1% 2.78mg	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	247% 37mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	515% 4.63mg	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	274% 22mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	679% 15.6mg	2.3mg per day for Men 19-50 years
Molybdenum	29% 13μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	326% 2282mg	166% 1163mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	49.5% 1683mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	183% 20mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Pecans per 14 oz

Compare the macro and micronutrient content in 14 oz of Pine Nuts versus 14 oz of Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pine Nuts have 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 7.2 times more Vitamin E than Roasted Pecans.
• While 14 oz of Dry Roasted Pecans contain 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans provide similar amounts of Vitamin B1 per 14 ounces.
• Both Dried Pine Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pine Nuts vs Roasted Pecans:

• 14 ounces of Pine Nuts have 2 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Roasted Pecans.
• While 14 oz of Dry Roasted Pecans contain 4.5 times more Calcium and 5.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans contain similar levels of Copper per 14 ounces.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pine Nuts have 1.7 times more Omega 6 and 1.4 times more Protein than Roasted Pecans.
• While 14 oz of Dry Roasted Pecans contain 1.3 times more Saturated Fat, 6.1 times more Omega 3 and 2.5 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per 14 ounces.