Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Pinyon Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Energy	217% 6290kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	109% 35g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	73.7% 96g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	282% 107g	179% 68g	38g per day for Men 19-50 years
Protein	207% 116g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1036% 12.4mg	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	448% 5.83mg	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	77.5% 310μg	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	19% 17mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Calcium	8% 80mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	1511% 13.6mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	1694% 39mg	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	733% 5130mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	NA	309% 170μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.23% 45.6g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 21.8 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Dried Black Walnuts.
• While Dried Black Walnuts contain 7.9 times more Vitamin B5 and 5.3 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Vitamin C per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Pinyon Pine Nuts have 1.2 times more Potassium, 36 times more Sodium and 1.3 times more Zinc than Dried Black Walnuts.
• While Dried Black Walnuts contain 7.6 times more Calcium, 1.3 times more Copper and 14.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Iron, Magnesium and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pinyon Pine Nuts have 2.7 times more Saturated Fat, 2 times more Carbohydrate and 1.6 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.4 times more Omega 3, 1.4 times more Omega 6 and 2.1 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Energy and Fat per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.