Comparing Nutrients in 1 pound Dried Pilinuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Energy	112% 3261kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	372% 361g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	442% 141g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	NA	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	203% 34.5g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	NA	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	NA	44% 16.8g	38g per day for Men 19-50 years
Protein	87.5% 49g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	345% 4.14mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68% 272μg	38.6% 154μg	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	3.02% 2.72mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Calcium	65.8% 658mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	483% 4.35mg	667% 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	200% 16mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	373% 2608mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.6g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Pilinuts vs Pine Nuts:

• Dried Pilinuts have 2.5 times more Vitamin B1, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.4 times more Vitamin B2 and 8.5 times more Vitamin B3 than Dried Pilinuts.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Dried Pilinuts vs Pine Nuts:

• Dried Pilinuts have 9.1 times more Calcium and 1.2 times more Magnesium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.4 times more Copper, 1.6 times more Iron, 3.8 times more Manganese and 2.2 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pilinuts have 6.4 times more Saturated Fat than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.4 times more Omega 6, 3.3 times more Carbohydrate and 1.3 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Energy and Fat per 1 lb.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.