Comparing Nutrients in 500 calories Pecans VS Pinyon Pine Nuts

Weight per 500 calories

• Pecans: 72.4g
• Pinyon Pine Nuts: 79.5g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	23.3% 7.45g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	116% 19.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	12% 15.3g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	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	0.04% 0.029g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 2.82g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	12% 6.64g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	0.088% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	82.3% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	3.34% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	6.8% 0.088mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	11.5% 46μg	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	0.88% 0.8mg	1.77% 1.6mg	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	6.75% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	0.64% 6.36mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	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	23% 1.83mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	150% 3.44mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	3.97% 28mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.8% 57.2mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.13% 4.7g	3700g per day for Men 19-50 years

Pecans VS Pinyon Pine Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pecans or Pinyon Pine Nuts?

Lets compare vitamin content per 500 calories of Pecans vs Pinyon Pine Nuts:

• 500 calories of Pecans have 3.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Pinyon Pine Nuts.
• While 500 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.
• 500 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B9
• 500 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 500 calories.

Comparing minerals per 500 calories for Pecans vs Pinyon Pine Nuts:

• 500 calories of Pecans have 7.2 times more Phosphorus than Pinyon Pine Nuts.
• While 500 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 500 calories.
• 500 calories of Pecans lack sufficient amounts of Potassium
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Pecans provide inadequate amounts of Carbohydrate