Comparing Nutrients in 1 pound Pine Nuts VS Pecans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Pecans	5%	88%	7%

Macro Nutrients

	Pine Nuts	Pecans	Recommended Dietary Allowance
Energy	105% 3053kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	550% 94g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	25% 18g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 17.7g	g per day for Men 19-50 years
Fiber	44% 16.8g	115% 43.5g	38g per day for Men 19-50 years
Protein	111% 62g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pecans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	343% 103μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	25% 100μg	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	5.54% 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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Pecans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.4μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	157% 70.8μg	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	179% 1256mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Pecans per 1 lb

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

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

• 1 pound of Pine Nuts has 1.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B9, 6.7 times more Vitamin E and 15.4 times more Vitamin K than Pecans.
• While 1 lb of Pecans nuts contains 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin B7 than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Pecans nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Pine Nuts vs Pecans:

• 1 pound of Pine Nuts has 2.2 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Pecans.
• While 1 lb of Pecans nuts contains 4.4 times more Calcium, 4.8 times more Molybdenum and 5.4 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Pecans contain similar levels of Copper 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 1.6 times more Omega 6 and 1.5 times more Protein than Pecans.
• While 1 lb of Pecans nuts contains 1.3 times more Saturated Fat, 6 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Pecans offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per one pound.