Comparing Nutrients in 500 calories Pine Nuts VS Pinyon Pine Nuts

Weight per 500 calories

• Pine Nuts: 74.3g
• Pinyon Pine Nuts: 79.5g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.4% 50.8g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	23.3% 7.45g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	145% 24.6g	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	7.48% 9.7g	12% 15.3g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	18% 10g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.083% 0.74μg	0.088% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	82.3% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	3.34% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	6.8% 0.088mg	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	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	0.66% 0.59mg	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	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.64% 6.36mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	91% 0.82mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	44.4% 186mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	284% 6.54mg	150% 3.44mg	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	3.97% 28mg	700mg per day for Men 19-50 years
Potassium	13% 444mg	14.7% 499mg	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	3.8% 57.2mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Calcium in 500 kcal.

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