Comparing Nutrients in 300 calories Pecans VS Pinyon Pine Nuts

Weight per 300 calories

• Pecans: 43.4g
• Pinyon Pine Nuts: 47.7g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Pecans or Pinyon Pine Nuts?

Macros Ratio

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

Macro Nutrients

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.2% 31.2g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	52.7% 8.96g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.63% 6g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	0.024% 0.017g	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	% 0.017g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	7.1% 4g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.14% 1.3μg	0.053% 0.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.34% 0.056mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.37mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	4.07% 0.053mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.55μg	6.9% 27.7μg	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	0.53% 0.48mg	1.06% 0.95mg	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	4.05% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.27% 1.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	3.04% 30.4mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	55% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.34μg	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	13.7% 1.1mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	90% 2.07mg	2.3mg per day for Men 19-50 years
Molybdenum	15% 6.77μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	2.4% 16.7mg	700mg per day for Men 19-50 years
Potassium	5.24% 178mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	3% 1.65μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.3% 34.3mg	1500mg per day for Men 19-50 years
Zinc	18% 1.97mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.041% 1.53g	0.076% 2.8g	3700g per day for Men 19-50 years

Pecans VS Pinyon Pine Nuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pecans or Pinyon Pine Nuts?

Lets compare vitamin content per 300 calories of Pecans vs Pinyon Pine Nuts:

• 300 calories of Pecans have 3.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Pinyon Pine Nuts.
• While 300 kcal of Dried Pinyon Pine Nuts contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B3 and 2.9 times more Vitamin B9 than Pecans nuts.
• 300 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 300 calories of Pinyon Pine Nuts have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Pecans nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pecans vs Pinyon Pine Nuts:

• 300 calories of Pecans have 7.2 times more Phosphorus than Pinyon Pine Nuts.
• While 300 kcal of Dried Pinyon Pine Nuts contain 1.3 times more Iron, 2.1 times more Magnesium and 1.7 times more Potassium than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts contain similar levels of Copper, Manganese and Zinc per 300 calories.
• 300 calories of Pecans lack sufficient amounts of Potassium
• 300 calories of Pinyon Pine Nuts lack sufficient amounts of Phosphorus
• Both Pecans nuts as well as Dried Pinyon Pine Nuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dried Pinyon Pine Nuts contain 1.7 times more Saturated Fat, 1.3 times more Omega 6, 1.5 times more Carbohydrate and 1.4 times more Protein than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Omega 3 and Fiber per 300 calories.
• 300 calories of Pecans provide inadequate amounts of Carbohydrate