Comparing Nutrients in 5 ounces Pine Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	33% 954kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	64% 11g	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	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	7% 5.1g	9.8% 7.1g	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	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	11% 4.25g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Cashews	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	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	28% 0.36mg	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	24.5% 98μg	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	0% 0mg	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	88% 13.2mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Cashews per 5 oz

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

Lets compare vitamin content per 5 ounces of Pine Nuts vs Roasted Cashews:

• 5 ounces of Pine Nuts have 1.8 times more Vitamin B1, 3.1 times more Vitamin B3, 10.1 times more Vitamin E and 1.6 times more Vitamin K than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 3.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews provide similar amounts of Vitamin B2 per five ounces.
• Both Dried Pine Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pine Nuts vs Roasted Cashews:

• 5 ounces of Pine Nuts have 10.7 times more Manganese than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 2.8 times more Calcium, 1.7 times more Copper and 16.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pine Nuts have 1.5 times more Fat, 4.3 times more Omega 6 and 1.2 times more Fiber than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.9 times more Saturated Fat, 2.5 times more Carbohydrate and 1.4 times more Sugars than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews offer comparable quantities of Energy, Omega 3 and Protein per five ounces.