Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	217% 6290kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	504% 161g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	282% 107g	197% 75g	38g per day for Men 19-50 years
Protein	207% 116g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1036% 12.4mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	145% 580μg	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	22.2% 20mg	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	NA	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	8% 80mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	1937% 17.4mg	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	383% 30.6mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	532% 12.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 350mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Pinyon Pine Nuts has 2 times more Vitamin B1, 6.4 times more Vitamin B2, 14.8 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• Both Pinyon Pine Nuts and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pinyon Pine Nuts has 1.3 times more Iron, 3.5 times more Manganese and 24 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 20 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 20.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts contain similar levels of Potassium and Zinc per one kilogram.
• 1 kilogram of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pinyon Pine Nuts has 21.9 times more Omega 3, 1.6 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.7 times more Saturated Fat than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per one kilogram.