Comparing Nutrients in 500 calories Pine Nuts VS Dried Pilinuts

Weight per 500 calories

• Pine Nuts: 74.3g
• Dried Pilinuts: 69.5g

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

Discover which food has more nutrients per 500 calories - Pine Nuts or Dried Pilinuts?

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 50.8g	57% 55.3g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	67.8% 21.7g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	145% 24.6g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.48% 9.7g	2.13% 2.77g	130g per day for Men 19-50 years
Sugars	3.68% 2.67g	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	0.072% 0.052g	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	% 0.052g	NA	g per day for Men 19-50 years
Sucrose	% 2.56g	NA	g per day for Men 19-50 years
Fiber	7.23% 2.75g	NA	38g per day for Men 19-50 years
Protein	18% 10g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.083% 0.74μg	0.15% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	53% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.97% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32% 9.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.3% 25.3μg	10.4% 41.7μg	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	0.66% 0.59mg	0.46% 0.42mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	46.2% 6.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.4% 40μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	74% 0.67mg	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	51.4% 4.1mg	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	44.4% 186mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	284% 6.54mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	5.4% 2.44μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61% 427mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	0.95% 0.52μg	NA	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	0.14% 2.1mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.052% 1.93g	3700g per day for Men 19-50 years

Pine Nuts VS Dried Pilinuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pine Nuts or Dried Pilinuts?

Lets compare vitamin content per 500 calories of Pine Nuts vs Dried Pilinuts:

• 500 calories of Pine Nuts have 2.6 times more Vitamin B2 and 9 times more Vitamin B3 than Dried Pilinuts.
• While 500 kcal of Dried Pilinuts contain 2.3 times more Vitamin B1 and 1.7 times more Vitamin B9 than Dried Pine Nuts.
• 500 calories of Pine Nuts have insufficient amounts of Vitamin B9
• 500 calories of Dried Pilinuts have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Dried Pine Nuts as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Pine Nuts vs Dried Pilinuts:

• 500 calories of Pine Nuts have 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.
• While 500 kcal of Dried Pilinuts contain 8.5 times more Calcium than Dried Pine Nuts.
• Both Pine Nuts and Dried Pilinuts contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pine Nuts have 4.7 times more Omega 6 and 1.4 times more Protein than Dried Pilinuts.
• While 500 kcal of Dried Pilinuts contain 6 times more Saturated Fat than Dried Pine Nuts.
• Both Pine Nuts and Dried Pilinuts offer comparable quantities of Energy and Fat per 500 calories.
• Both Dried Pine Nuts as well as Dried Pilinuts provide inadequate amounts of Carbohydrate in 500 calories.