Comparing Nutrients in 5 ounces Oil Roasted Mixed Nuts no Peanuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	30% 872kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.6g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	40.3% 13g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	207% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	40% 15g	38g per day for Men 19-50 years
Protein	39.3% 22g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.8mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	20.6% 82.2μg	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	0.79% 0.71mg	3.15% 2.83mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	15% 150mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.54mg	163% 1.47mg	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	45.5% 3.64mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	267% 6.14mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	91% 636mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Pinyon Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Mixed Nuts no Peanuts versus 5 oz of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Mixed Nuts no Peanuts vs Pinyon Pine Nuts:

• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have 2.2 times more Vitamin B2, 4.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 2.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Pinyon Pine Nuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Oil Roasted Mixed Nuts no Salt and Peanuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Mixed Nuts no Peanuts vs Pinyon Pine Nuts:

• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have 13.3 times more Calcium, 1.7 times more Copper and 12.8 times more Phosphorus than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 2.8 times more Manganese and 6.5 times more Sodium than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Pinyon Pine Nuts contain similar levels of Iron, Magnesium, Potassium and Zinc per five ounces.
• 5 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.3 times more Protein than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 3.2 times more Omega 3, 2.2 times more Omega 6 and 1.9 times more Fiber than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.