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

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	33% 954kcal	30.4% 882kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	84.3% 81.8g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	149% 2.4g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	175% 29.7g	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	26% 33.6g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Unflavored Wheat-based Formulated with Salt	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	35.4% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	43% 0.56mg	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	50.3% 201μg	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	0.16% 0.14mg	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	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	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	28.3% 0.26mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	19.6% 82.2mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	488% 11.2mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	13.3% 451mg	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	47.7% 716mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.096% 3.54g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Pine Nuts have 1.2 times more Vitamin B1 and 2.9 times more Vitamin B3 than Unflavored Wheat-based Formulated with Salt.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 1.3 times more Vitamin B2, 4.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Dried Pine Nuts.
• Both Pine Nuts and Unflavored Wheat-based Formulated with Salt provide similar amounts of Vitamin B5 per five ounces.
• Both Dried Pine Nuts as well as Unflavored Wheat-based Formulated with Salt 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 Unflavored Wheat-based Formulated with Salt:

• 5 ounces of Pine Nuts have 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.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 1.6 times more Calcium and 252.5 times more Sodium than Dried Pine Nuts.
• Both Pine Nuts and Unflavored Wheat-based Formulated with Salt 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 Pine Nuts have 1.6 times more Omega 6 than Unflavored Wheat-based Formulated with Salt.
• While 5 oz of Unflavored Wheat-based Formulated with Salt contain 1.8 times more Saturated Fat, 10.3 times more Omega 3, 1.8 times more Carbohydrate and 1.4 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Protein per five ounces.