Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pinyon Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	98% 2853kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	522% 89g	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	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	25.4% 18.4g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	128% 48.5g	112% 42.6g	38g per day for Men 19-50 years
Protein	94% 52.5g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	470% 5.64mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	65.2% 0.85mg	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	18% 72.6μg	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	39.3% 5.9mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	588% 5.3mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	776% 18mg	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	190% 1329mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Roasted Pecans per 1 lb

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

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

• 1 pound of Pinyon Pine Nuts has 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 3.6 times more Vitamin B9 and 2.9 times more Vitamin C than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 3.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• 1 pound of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pinyon Pine Nuts has 1.8 times more Magnesium, 1.5 times more Potassium and 72 times more Sodium than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 9 times more Calcium and 8.4 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Pecans contain similar levels of Copper, Iron, Manganese 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 1.5 times more Saturated Fat, 1.3 times more Omega 6, 1.4 times more Carbohydrate and 1.2 times more Protein than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Pecans offer comparable quantities of Energy, Fat and Fiber per one pound.