Comparing Nutrients in 5 ounces Unflavored Wheat-based Formulated with Salt VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Unflavored Wheat-based Formulated with Salt	8%	78%	14%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Unflavored Wheat-based Formulated with Salt	Pine Nuts	Recommended Dietary Allowance
Energy	30.4% 882kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	84.3% 81.8g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	149% 2.4g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	175% 29.7g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	NA	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	14% 5.24g	38g per day for Men 19-50 years
Protein	35% 19.6g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Unflavored Wheat-based Formulated with Salt	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.43mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.3% 201μg	12% 48μg	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	0.16% 0.14mg	1.26% 1.13mg	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	NA	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unflavored Wheat-based Formulated with Salt	Pine Nuts	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	209% 1.88mg	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	42.5% 3.4mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	488% 11.2mg	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 526mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Unflavored Wheat-based Formulated with Salt VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Unflavored Wheat-based Formulated with Salt versus 5 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Unflavored Wheat-based Formulated with Salt vs Pine Nuts:

• 5 ounces of Unflavored Wheat-based Formulated with Salt have 1.3 times more Vitamin B2, 4.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 2.9 times more Vitamin B3 than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Pine Nuts provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• Both Unflavored Wheat-based Formulated with Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Unflavored Wheat-based Formulated with Salt vs Pine Nuts:

• 5 ounces of Unflavored Wheat-based Formulated with Salt have 1.6 times more Calcium and 252.5 times more Sodium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 7.4 times more Copper, 2.3 times more Iron, 4.3 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Pine Nuts contain similar levels of Manganese per five ounces.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Unflavored Wheat-based Formulated with Salt have 1.8 times more Saturated Fat, 10.3 times more Omega 3, 1.8 times more Carbohydrate and 1.4 times more Fiber than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.6 times more Omega 6 than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Pine Nuts offer comparable quantities of Energy, Fat and Protein per five ounces.