Comparing Nutrients in 1 kilogram Pine Nuts VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	232% 6730kcal	212% 6150kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	579% 562g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	284% 91g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	655% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	171% 223g	130g per day for Men 19-50 years
Sugars	49.5% 36g	NA	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	145% 55g	38g per day for Men 19-50 years
Protein	244% 137g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	138% 1.8mg	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	140% 560μg	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	5.56% 5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	16% 160mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	1994% 18mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	673% 15.5mg	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	641% 4490mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	424% 46.6mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Oil Roasted Mixed Nuts no Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pine Nuts versus 1 kg of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Oil Roasted Mixed Nuts no Peanuts:

• 1 kilogram of Pine Nuts has 2.2 times more Vitamin B3 than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts:

• 1 kilogram of Pine Nuts has 2.2 times more Iron, 5.7 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 6.6 times more Calcium and 1.4 times more Copper than Dried Pine Nuts.
• Both Pine Nuts and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Magnesium and Potassium per one kilogram.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pine Nuts has 1.2 times more Fat and 3 times more Omega 6 than Oil Roasted Mixed Nuts no Peanuts.
• While 1 kg of Oil Roasted Mixed Nuts no Salt and Peanuts contains 1.9 times more Saturated Fat, 1.5 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy and Protein per one kilogram.