Comparing Nutrients in 500 calories Dried Pilinuts VS Pine Nuts

Weight per 500 calories

• Dried Pilinuts: 69.5g
• 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 - 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.3g	52.4% 50.8g	97g per day for Men 19-50 years
Saturated Fat	67.8% 21.7g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	NA	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	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	2.13% 2.77g	7.48% 9.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.052g	g per day for Men 19-50 years
Sucrose	NA	% 2.56g	g per day for Men 19-50 years
Fiber	NA	7.23% 2.75g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.15% 1.4μg	0.083% 0.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.63mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.97% 0.065mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.66% 0.33mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	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	10.4% 41.7μg	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	0.46% 0.42mg	0.66% 0.59mg	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	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

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Calcium	10% 101mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	30.7% 2.45mg	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	44.4% 186mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	57% 400mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	NA	0.95% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.1mg	0.099% 1.5mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.