Comparing Nutrients in 300 calories Pine Nuts VS Pinyon Pine Nuts

Weight per 300 calories

• Pine Nuts: 44.6g
• 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 - Pine Nuts or Pinyon Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.5g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	14% 4.47g	32g per day for Men 19-50 years
Omega 3	4.57% 0.073g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	87% 14.8g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	7.1% 9.2g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	0.043% 0.031g	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	% 0.031g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	4.34% 1.65g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	11% 6.1g	9.85% 5.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	0.053% 0.48μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.2% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.22% 0.042mg	4.07% 0.053mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19% 5.75μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.8% 15μg	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	0.4% 0.36mg	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	27.7% 4.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	0.71% 7.13mg	0.38% 3.8mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	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	31% 2.47mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	26.6% 112mg	420mg per day for Men 19-50 years
Manganese	171% 3.92mg	90% 2.07mg	2.3mg per day for Men 19-50 years
Molybdenum	3.25% 1.46μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.6% 256mg	2.4% 16.7mg	700mg per day for Men 19-50 years
Potassium	7.83% 266mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	0.57% 0.31μg	NA	55μg per day for Men 19-50 years
Sodium	0.059% 0.89mg	2.3% 34.3mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts contain 3.7 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Dried Pine Nuts have 1.7 times more Iron, 1.9 times more Manganese, 15.4 times more Phosphorus and 1.4 times more Zinc than Dried Pinyon Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Copper, Magnesium and Potassium per 300 kcal.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Pine Nuts have 1.2 times more Omega 6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 2 times more Saturated Fat, 5.1 times more Omega 3, 1.6 times more Carbohydrate and 3.1 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat and Protein per 300 kcal.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.