Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	86% 2496kcal	98% 2838kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	308% 299g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	89.8% 28.7g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	256% 4.1g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	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	59% 76.6g	39.7% 51.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 15.5g	g per day for Men 19-50 years
Fiber	112% 42.5g	99% 37.7g	38g per day for Men 19-50 years
Protein	82% 46g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	411% 4.93mg	156% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	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	8.8% 7.94mg	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	NA	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	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	152% 12mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	638% 14.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	161% 17.7mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Oil Roasted Pecans per 14 oz

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

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

• 14 ounces of Pinyon Pine Nuts have 2.6 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.9 times more Vitamin B9 and 2.9 times more Vitamin C than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 3.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• 14 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pinyon Pine Nuts have 1.2 times more Iron, 1.9 times more Magnesium, 1.6 times more Potassium and 72 times more Sodium than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 8.4 times more Calcium and 7.5 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Pecans contain similar levels of Copper, Manganese and Zinc per 14 ounces.
• 14 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pinyon Pine Nuts have 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 1.3 times more Protein than Oil Roasted Pecans.
• While 14 oz of Oil Roasted Pecans contain 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Pecans offer comparable quantities of Energy, Fat, Omega 6 and Fiber per 14 ounces.