Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pinyon Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	98% 2853kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	81% 26g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	NA	38g per day for Men 19-50 years
Protein	94% 52.5g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	470% 5.64mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65.8% 263μg	128% 513μg	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	10% 9.07mg	78% 70.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	338% 3.04mg	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	173% 14mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	264% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Pinyon Pine Nuts has 4.1 times more Vitamin B1 and 5 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.7 times more Vitamin B2, 4.4 times more Vitamin B5, 6.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 7.8 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Pinyon Pine Nuts has 1.5 times more Copper, 1.2 times more Iron, more Magnesium, 3.2 times more Manganese, more Phosphorus, 1.9 times more Sodium and 11.9 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.6 times more Potassium than Dried Pinyon Pine Nuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Pinyon Pine Nuts as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 1.2 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 6 and 1.9 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.2 times more Omega 3 and 1.7 times more Carbohydrate than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Dried Beechnuts offer comparable quantities of Energy per one pound.