Comparing Nutrients in 5 ounces Dried Pilinuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Dried Pilinuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	35% 1019kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	NA	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	63.4% 10.8g	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	4.34% 5.64g	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	NA	40% 15g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	3.15% 2.83mg	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	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

	Dried Pilinuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	20.6% 206mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	62.5% 5mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	102% 428mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	116% 815mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	0.11% 3.93g	0.23% 8.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Pilinuts vs Pinyon Pine Nuts:

• Dried Pilinuts have 2.3 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 8.4 times more Vitamin B3 and 3.3 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pinyon Pine Nuts have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Dried Pilinuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Dried Pilinuts vs Pinyon Pine Nuts:

• Dried Pilinuts have 18.1 times more Calcium, 1.3 times more Magnesium and 16.4 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.9 times more Manganese, 24 times more Sodium and 1.4 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pinyon Pine Nuts have similar amounts of Copper, Iron and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pilinuts have 1.3 times more Fat and 3.3 times more Saturated Fat than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 3.3 times more Omega 6 and 4.8 times more Carbohydrate than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pinyon Pine Nuts have similar amounts of Energy and Protein per 5 oz.
• Both Dried Pilinuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.