Comparing Nutrients in 1 pound Pine Nuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	105% 3053kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	133% 42.5g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	664% 113g	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	67.3% 87.5g	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	128% 48.5g	38g per day for Men 19-50 years
Protein	111% 62g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	470% 5.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	38.7% 0.5mg	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	65.8% 263μg	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	10% 9.07mg	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	522% 4.7mg	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	173% 14mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	253% 1061mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	855% 19.7mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	83.8% 2849mg	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	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.72% 26.8g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 1.5 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 3.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 2.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pine Nuts vs Pinyon Pine Nuts:

• Dried Pine Nuts have 2 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2 times more Manganese, 16.4 times more Phosphorus and 1.5 times more Zinc than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 36 times more Sodium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Magnesium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pine Nuts have 1.3 times more Omega 6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.9 times more Saturated Fat, 4.8 times more Omega 3, 1.5 times more Carbohydrate and 2.9 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.