Comparing Nutrients in 300 calories Dried Pilinuts VS Pine Nuts

Weight per 300 calories

• Dried Pilinuts: 41.7g
• Pine Nuts: 44.6g

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

Which food has more nutrients per 300 calories - Dried Pilinuts or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	34.2% 33g	31.4% 30.5g	97g per day for Men 19-50 years
Saturated Fat	40.7% 13g	6.82% 2.2g	32g per day for Men 19-50 years
Omega 3	NA	4.57% 0.073g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.17g	87% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.28% 1.66g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	2.2% 1.6g	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	0.043% 0.031g	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	% 0.031g	g per day for Men 19-50 years
Sucrose	NA	% 1.54g	g per day for Men 19-50 years
Fiber	NA	4.34% 1.65g	38g per day for Men 19-50 years
Protein	8.05% 4.5g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.093% 0.83μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.35% 0.22mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	3.22% 0.042mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19% 5.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.26% 25μg	3.8% 15μg	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	0.28% 0.25mg	0.4% 0.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.7% 4.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Calcium	6.05% 60.5mg	0.71% 7.13mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	65.6% 0.59mg	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	18.4% 1.47mg	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	171% 3.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3.25% 1.46μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.3% 240mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	6.22% 212mg	7.83% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	0.57% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.083% 1.25mg	0.059% 0.89mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	0.031% 1.16g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Pilinuts vs Pine Nuts:

• Dried Pilinuts have 2.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.6 times more Vitamin B2 and 9 times more Vitamin B3 than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Vitamin B6 per 300 kcal.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Dried Pilinuts vs Pine Nuts:

• Dried Pilinuts have 8.5 times more Calcium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.5 times more Copper, 1.7 times more Iron, 4.1 times more Manganese, 1.3 times more Potassium and 2.3 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pilinuts have 6 times more Saturated Fat than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.7 times more Omega 6, 3.5 times more Carbohydrate and 1.4 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Energy and Fat per 300 kcal.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.