Comparing Nutrients in 1 kilogram Dried Pilinuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Energy	248% 7190kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	820% 796g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	975% 312g	153% 49g	32g per day for Men 19-50 years
Omega 3	NA	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	447% 76g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.6% 39.8g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 34.5g	g per day for Men 19-50 years
Fiber	NA	97% 37g	38g per day for Men 19-50 years
Protein	193% 108g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	761% 9.13mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	150% 600μg	85% 340μg	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	6.67% 6mg	8.9% 8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Calcium	145% 1450mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1064% 9.6mg	1471% 13.2mg	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	441% 35.3mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	719% 3020mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	1006% 23mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	821% 5750mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Pilinuts vs Pine Nuts:

• Dried Pilinuts have 2.5 times more Vitamin B1, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.4 times more Vitamin B2 and 8.5 times more Vitamin B3 than Dried Pilinuts.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Dried Pilinuts vs Pine Nuts:

• Dried Pilinuts have 9.1 times more Calcium and 1.2 times more Magnesium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.4 times more Copper, 1.6 times more Iron, 3.8 times more Manganese and 2.2 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Phosphorus and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pilinuts have 6.4 times more Saturated Fat than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.4 times more Omega 6, 3.3 times more Carbohydrate and 1.3 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Energy and Fat per 1 kg.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.