Comparing Nutrients in 500 calories Oil Roasted Pecans VS Pine Nuts

Weight per 500 calories

• Oil Roasted Pecans: 70g
• Pine Nuts: 74.3g

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

Which food has more nutrients per 500 calories - Oil Roasted Pecans or Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	52.4% 50.8g	97g per day for Men 19-50 years
Saturated Fat	16% 5.06g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	145% 24.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7% 9.1g	7.48% 9.7g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	3.68% 2.67g	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	0.039% 0.028g	0.072% 0.052g	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	% 0.028g	% 0.052g	g per day for Men 19-50 years
Sucrose	% 2.73g	% 2.56g	g per day for Men 19-50 years
Fiber	17.5% 6.64g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.39% 3.5μg	0.083% 0.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.9% 0.077mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.24% 0.84mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.62% 10.5μg	6.3% 25.3μg	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	0.54% 0.49mg	0.66% 0.59mg	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	11.8% 1.77mg	46.2% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Pine Nuts	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	109% 0.98mg	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	21.6% 1.73mg	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	20% 84.6mg	44.4% 186mg	420mg per day for Men 19-50 years
Manganese	112% 2.6mg	284% 6.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	5.4% 2.44μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26.3% 184mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	8.06% 274mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	7.63% 4.2μg	0.95% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.047% 0.7mg	0.099% 1.5mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.021% 0.79g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Oil Roasted Pecans have 1.2 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 2.4 times more Vitamin B9 and 3.9 times more Vitamin E than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Pecans vs Pine Nuts:

• Oil Roasted Pecans have 8.1 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.4 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pine Nuts have similar amounts of Copper per 500 kcal.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Pecans have 1.4 times more Saturated Fat, 5.9 times more Omega 3 and 2.4 times more Fiber than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.6 times more Omega 6 and 1.6 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Dried Pine Nuts have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Oil Roasted Pecans as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.