Comparing Nutrients in 1 pound Pine Nuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Energy	105% 3053kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	277% 269g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	759% 12g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	901% 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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	6.9% 5g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 4.54g	g per day for Men 19-50 years
Fiber	44% 16.8g	81% 31g	38g per day for Men 19-50 years
Protein	111% 62g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Black Walnuts	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	21.5% 0.26mg	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	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	151% 7.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	203% 2.64mg	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	35% 141μg	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	8.57% 7.7mg	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	63% 9.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	685% 6.17mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	217% 912mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	768% 17.7mg	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	332% 2327mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	69.8% 2372mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	139% 15.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.56% 20.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Black Walnuts per 1 lb

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

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

• 1 pound of Pine Nuts has 6.4 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3, 4.5 times more Vitamin E and 20 times more Vitamin K than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 5.3 times more Vitamin B5 and 6.2 times more Vitamin B6 than Dried Pine Nuts.
• Both Pine Nuts and Black Walnuts provide similar amounts of Vitamin B9 per one pound.
• Both Dried Pine Nuts as well as Dried Black Walnuts 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 Black Walnuts:

• 1 pound of Pine Nuts has 1.8 times more Iron, 1.2 times more Magnesium, 2.3 times more Manganese and 1.9 times more Zinc than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 3.8 times more Calcium and 24.3 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Black Walnuts contain similar levels of Copper, Phosphorus and Potassium 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 1.4 times more Saturated Fat, 1.4 times more Carbohydrate and 3.3 times more Sugars than Black Walnuts.
• While 1 lb of Dried Black Walnuts contains 16.3 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Dried Pine Nuts.
• Both Pine Nuts and Black Walnuts offer comparable quantities of Energy, Fat and Omega 6 per one pound.