Comparing Nutrients in 1 pound Pine Nuts VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	105% 3053kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	522% 89g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	25.4% 18.4g	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	% 18g	g per day for Men 19-50 years
Fiber	44% 16.8g	112% 42.6g	38g per day for Men 19-50 years
Protein	111% 62g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	37.3% 0.49mg	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	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	65.2% 0.85mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	588% 5.3mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	776% 18mg	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	190% 1329mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	33% 18μg	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	209% 23mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.14% 5.1g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 7.2 times more Vitamin E than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pecans have similar amounts of Vitamin B1 per 1 lb.
• Both Dried Pine Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pine Nuts vs Roasted Pecans:

• Dried Pine Nuts have 2 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 4.5 times more Calcium and 5.7 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pecans have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pine Nuts have 1.7 times more Omega 6 and 1.4 times more Protein than Dry Roasted Pecans.
• While Dry Roasted Pecans contain 1.3 times more Saturated Fat, 6.1 times more Omega 3 and 2.5 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pecans have similar amounts of Energy, Fat, Carbohydrate and Sugars per 1 lb.
• Both Dried Pine Nuts as well as Dry Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.