Comparing Nutrients in 1 kilogram Pine Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	232% 6730kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	286% 92g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	251% 327g	130g per day for Men 19-50 years
Sugars	49.5% 36g	69% 50g	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	0.97% 0.7g	NA	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 34.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	79% 30g	38g per day for Men 19-50 years
Protein	244% 137g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	173% 690μg	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	8.9% 8mg	0% 0mg	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	622% 93mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	16% 160mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	2467% 22mg	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	691% 55.3mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	NA	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	509% 56mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Cashews per 1 kg

Compare the macro and micronutrient content in 1 kg of Pine Nuts versus 1 kg of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Roasted Cashews:

• 1 kilogram of Pine Nuts has 1.8 times more Vitamin B1, 3.1 times more Vitamin B3, 10.1 times more Vitamin E and 1.6 times more Vitamin K than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 3.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews provide similar amounts of Vitamin B2 per one kilogram.
• Both Dried Pine Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pine Nuts vs Roasted Cashews:

• 1 kilogram of Pine Nuts has 10.7 times more Manganese than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.8 times more Calcium, 1.7 times more Copper and 16.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Zinc per one kilogram.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 1.5 times more Fat, 4.3 times more Omega 6 and 1.2 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.9 times more Saturated Fat, 2.5 times more Carbohydrate and 1.4 times more Sugars than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews offer comparable quantities of Energy, Omega 3 and Protein per one kilogram.