Comparing Nutrients in 1 kilogram Pine Nuts VS Pecans

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Pecans	Recommended Dietary Allowance
Energy	232% 6730kcal	238% 6910kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	742% 720g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	193% 61.8g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	616% 9.86g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	1213% 206g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	107% 139g	130g per day for Men 19-50 years
Sugars	49.5% 36g	54.8% 39.7g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 34.5g	% 39g	g per day for Men 19-50 years
Fiber	97% 37g	253% 96g	38g per day for Men 19-50 years
Protein	244% 137g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pecans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	173% 8.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	757% 227μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	55% 220μg	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	12.2% 11mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Pecans	Recommended Dietary Allowance
Calcium	16% 160mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	1333% 12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	1957% 45mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	347% 156μg	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	396% 2770mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	121% 4100mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	412% 45.3mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.95% 35.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Pecans per 1 kg

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

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

• 1 kilogram of Pine Nuts has 1.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B9, 6.7 times more Vitamin E and 15.4 times more Vitamin K than Pecans.
• While 1 kg of Pecans nuts contains 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B7 than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Pecans 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 Pecans:

• 1 kilogram of Pine Nuts has 2.2 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Pecans.
• While 1 kg of Pecans nuts contains 4.4 times more Calcium, 4.8 times more Molybdenum and 5.4 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Pecans contain similar levels of Copper 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 1.6 times more Omega 6 and 1.5 times more Protein than Pecans.
• While 1 kg of Pecans nuts contains 1.3 times more Saturated Fat, 6 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Pecans offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per one kilogram.