Comparing Nutrients in 1 kilogram Pine Nuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	232% 6730kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	629% 610g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	293% 94g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	1464% 249g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	148% 193g	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	282% 107g	38g per day for Men 19-50 years
Protein	244% 137g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pinyon Pine Nuts	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	1036% 12.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	273% 43.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	85.4% 1.1mg	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	145% 580μg	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	22.2% 20mg	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	16% 160mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	1150% 10.4mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	557% 2340mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	1884% 43.3mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	185% 6280mg	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	48% 720mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	389% 42.8mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.6% 59g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 1.5 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 3.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 2.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pine Nuts vs Pinyon Pine Nuts:

• Dried Pine Nuts have 2 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2 times more Manganese, 16.4 times more Phosphorus and 1.5 times more Zinc than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 36 times more Sodium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Magnesium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pine Nuts have 1.3 times more Omega 6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.9 times more Saturated Fat, 4.8 times more Omega 3, 1.5 times more Carbohydrate and 2.9 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat and Protein per 1 kg.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.