Comparing Nutrients in 5 ounces Pine Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	33% 954kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	NA	38g per day for Men 19-50 years
Protein	34.7% 19.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	40% 160μg	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	1.26% 1.13mg	24.4% 22mg	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	88% 13.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	106% 0.95mg	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	98% 7.84mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Pine Nuts versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Pine Nuts have 5 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Vitamin B2, 3 times more Vitamin B5, 7.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 19.4 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Dried Beechnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pine Nuts vs Dried Beechnuts:

• 5 ounces of Pine Nuts have 2 times more Copper, 2.2 times more Iron, more Magnesium, 6.6 times more Manganese, more Phosphorus and 17.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Potassium and 19 times more Sodium than Dried Pine Nuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Pine Nuts as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pine Nuts have 1.4 times more Fat, 1.8 times more Omega 6 and 2.2 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 10.4 times more Omega 3 and 2.6 times more Carbohydrate than Dried Pine Nuts.
• Both Pine Nuts and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per five ounces.