Comparing Nutrients in 300 calories Oil Roasted Pecans VS Pinyon Pine Nuts

Weight per 300 calories

• Oil Roasted Pecans: 42g
• Pinyon Pine Nuts: 47.7g

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

Which food has more nutrients per 300 calories - Oil Roasted Pecans or Pinyon Pine Nuts?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.5% 31.6g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.46g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.46g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.023% 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	% 1.64g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	0.053% 0.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.55% 0.046mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.15% 0.5mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.078mg	4.07% 0.053mg	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	1.57% 6.3μg	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	0.33% 0.29mg	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	7.08% 1.06mg	NA	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

	Oil Roasted Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	2.8% 28mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	55% 0.49mg	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	13% 1.04mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	12% 50.8mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	90% 2.07mg	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	15.8% 110mg	2.4% 16.7mg	700mg per day for Men 19-50 years
Potassium	4.84% 164mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	4.58% 2.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.028% 0.42mg	2.3% 34.3mg	1500mg per day for Men 19-50 years
Zinc	17% 1.88mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.013% 0.47g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 3.1 times more Vitamin B5 and 1.5 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3 and 4.4 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Oil Roasted Pecans have 6.6 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.4 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese and 1.8 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pinyon Pine Nuts have similar amounts of Copper and Zinc per 300 kcal.
• Both Oil Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pinyon Pine Nuts contain 1.5 times more Saturated Fat, 1.3 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Fiber and 1.4 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat and Omega 3 per 300 kcal.
• Both Oil Roasted Pecans as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.