Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	98% 2853kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	229% 73g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	650% 111g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	128% 48.5g	89.5% 34g	38g per day for Men 19-50 years
Protein	94% 52.5g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	35.2% 0.46mg	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	25% 100μg	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	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	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Brazilnuts per 1 lb

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

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

• 1 pound of Pinyon Pine Nuts has 2 times more Vitamin B1, 6.4 times more Vitamin B2, 14.8 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• Both Pinyon Pine Nuts and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pinyon Pine Nuts has 1.3 times more Iron, 3.5 times more Manganese and 24 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 20 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 20.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts contain similar levels of Potassium and Zinc per one pound.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 21.9 times more Omega 3, 1.6 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.7 times more Saturated Fat than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per one pound.