Comparing Nutrients in 1 pound Pine Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Pine Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	105% 3053kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	900% 153g	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	42% 54.7g	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	56% 21.3g	38g per day for Men 19-50 years
Protein	111% 62g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Dried Butternuts per 1 lb

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

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

• 1 pound of Pine Nuts has 1.5 times more Vitamin B2 and 4.2 times more Vitamin B3 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2 times more Vitamin B5, 6 times more Vitamin B6, 1.9 times more Vitamin B9 and 4 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Dried Butternuts 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 Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pine Nuts has 2.9 times more Copper, 1.4 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 3.3 times more Calcium and 24.6 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Dried Butternuts contain similar levels of Magnesium per one pound.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 3.8 times more Saturated Fat than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 53.2 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Dried Pine Nuts.
• Both Pine Nuts and Dried Butternuts offer comparable quantities of Energy, Fat, Omega 6 and Carbohydrate per one pound.