Comparing Nutrients in 1 kilogram Pine Nuts VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	232% 6730kcal	245% 7100kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	766% 743g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	196% 63g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	621% 9.94g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	1152% 196g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	104% 136g	130g per day for Men 19-50 years
Sugars	49.5% 36g	56% 40.6g	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	% 40g	g per day for Men 19-50 years
Fiber	97% 37g	247% 94g	38g per day for Men 19-50 years
Protein	244% 137g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	375% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	82.3% 1.07mg	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	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	144% 1.87mg	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	40% 160μg	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	7.78% 7mg	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	86.7% 13mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	16% 160mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	1297% 11.7mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	314% 1320mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	1710% 39.3mg	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	419% 2930mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	125% 4240mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	461% 50.7mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Pecans per 1 kg

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

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

• 1 kilogram of Pine Nuts has 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 7.2 times more Vitamin E than Roasted Pecans.
• While 1 kg of Dry Roasted Pecans contains 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans provide similar amounts of Vitamin B1 per one kilogram.
• Both Dried Pine Nuts as well as Dry Roasted Pecans 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 Pecans:

• 1 kilogram of Pine Nuts has 2 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Roasted Pecans.
• While 1 kg of Dry Roasted Pecans contains 4.5 times more Calcium and 5.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted 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 1.7 times more Omega 6 and 1.4 times more Protein than Roasted Pecans.
• While 1 kg of Dry Roasted Pecans contains 1.3 times more Saturated Fat, 6.1 times more Omega 3 and 2.5 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per one kilogram.