Comparing Nutrients in 14 ounces Pine Nuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	92% 2671kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	527% 89.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	21.7% 15.8g	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	% 15.5g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	99% 37.7g	38g per day for Men 19-50 years
Protein	97% 54.3g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	58.5% 2.93mg	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	15% 59.5μg	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	67% 10mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	529% 4.76mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	638% 14.7mg	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	149% 1044mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	43.3% 24μg	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	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.7 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Dried Pine Nuts have 2.2 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 4.2 times more Calcium and 8.6 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Oil Roasted Pecans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pine Nuts have 1.5 times more Omega 6 and 1.5 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Saturated Fat, 6.3 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Oil Roasted Pecans have similar amounts of Energy, Fat, Carbohydrate and Sugars per 14 oz.
• Both Dried Pine Nuts as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.