Comparing Nutrients in 1 kilogram Pine Nuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	232% 6730kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	100% 130g	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	250% 95g	38g per day for Men 19-50 years
Protein	244% 137g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	147% 7.37mg	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	37.5% 150μg	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	169% 25.3mg	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 Pecans	Recommended Dietary Allowance
Calcium	16% 160mg	67% 670mg	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	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	1609% 37mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	109% 60μg	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	406% 44.7mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 2.3 times more Vitamin B9 and 3.7 times more Vitamin E than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.3 times more Vitamin B1, 2.4 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pine Nuts vs Oil Roasted Pecans:

• Dried Pine Nuts have 2.2 times more Iron, 2.1 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 4.2 times more Calcium and 8.6 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Oil Roasted Pecans have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pine Nuts have 1.5 times more Omega 6 and 1.5 times more Protein than Oil Roasted Pecans.
• While Oil Roasted Pecans contain 1.5 times more Saturated Fat, 6.3 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Oil Roasted Pecans have similar amounts of Energy, Fat, Carbohydrate and Sugars per 1 kg.
• Both Dried Pine Nuts as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.