Comparing Nutrients in 1 pound Pine Nuts VS Dried Pilinuts

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	105% 3053kcal	112% 3261kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	372% 361g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	442% 141g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	NA	1.6g per day for Men 19-50 years
Omega 6	885% 150g	203% 34.5g	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	14% 18g	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	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	40% 0.52mg	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	68% 272μg	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	3.02% 2.72mg	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 Pilinuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	483% 4.35mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	326% 1370mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	456% 10.5mg	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	373% 2608mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	67.6% 2300mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.34% 12.6g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 1 pound:

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