Comparing Nutrients in 1 pound Pine Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	105% 3053kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	81% 26g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	117% 152g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	NA	38g per day for Men 19-50 years
Protein	111% 62g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	128% 513μg	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	4.03% 3.63mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	282% 42.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	338% 3.04mg	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	314% 25mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	264% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	NA	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Pine Nuts versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Pine Nuts has 5 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Vitamin B2, 3 times more Vitamin B5, 7.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 19.4 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Dried Beechnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Pine Nuts has 2 times more Copper, 2.2 times more Iron, more Magnesium, 6.6 times more Manganese, more Phosphorus and 17.9 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.7 times more Potassium and 19 times more Sodium than Dried Pine Nuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Pine Nuts as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 1.4 times more Fat, 1.8 times more Omega 6 and 2.2 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 10.4 times more Omega 3 and 2.6 times more Carbohydrate than Dried Pine Nuts.
• Both Pine Nuts and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per one pound.