Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	98% 2853kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	103% 33g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	602% 102g	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	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 17.7g	g per day for Men 19-50 years
Fiber	128% 48.5g	113% 43g	38g per day for Men 19-50 years
Protein	94% 52.5g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	470% 5.64mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	67% 3.34mg	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	17% 68μg	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	76.5% 11.5mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	605% 5.44mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	730% 16.8mg	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	170% 1193mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	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	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.14% 5.13g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Pinyon Pine Nuts versus 1 lb of Oil 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 Oil Roasted Pecans:

• 1 pound of Pinyon Pine Nuts has 2.6 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.9 times more Vitamin B9 and 2.9 times more Vitamin C than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 3.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• 1 pound of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Oil 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 Oil Roasted Pecans:

• 1 pound of Pinyon Pine Nuts has 1.2 times more Iron, 1.9 times more Magnesium, 1.6 times more Potassium and 72 times more Sodium than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 8.4 times more Calcium and 7.5 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Pecans contain similar levels of Copper, 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 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 1.3 times more Protein than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Pecans offer comparable quantities of Energy, Fat, Omega 6 and Fiber per one pound.