Comparing Nutrients in 1 pound Black Walnuts VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Black Walnuts	Pine Nuts	Recommended Dietary Allowance
Energy	97% 2808kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	759% 12g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	22.5% 16.3g	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	0.31% 0.23g	0.44% 0.32g	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	% 0.23g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 15.6g	g per day for Men 19-50 years
Fiber	81% 31g	44% 16.8g	38g per day for Men 19-50 years
Protein	195% 109g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 141μg	38.6% 154μg	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	8.57% 7.7mg	4.03% 3.63mg	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	63% 9.43mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Pine Nuts	Recommended Dietary Allowance
Calcium	27.7% 277mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	667% 6mg	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	177% 14mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2327mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	5.77% 3.18μg	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	139% 15.3mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Pine Nuts per 1 lb

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

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

• 1 pound of Black Walnuts has 5.3 times more Vitamin B5 and 6.2 times more Vitamin B6 than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 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 Dried Black Walnuts.
• Both Black Walnuts and Pine Nuts provide similar amounts of Vitamin B9 per one pound.
• Both Dried Black Walnuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Pine Nuts:

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