Comparing Nutrients in 5 ounces Pine Nuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	33% 954kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	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	14.3% 18.5g	21% 27.4g	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	40% 15g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	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	43% 0.52mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	12% 0.16mg	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	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	1.26% 1.13mg	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	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	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	98% 7.84mg	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	542% 12.5mg	267% 6.14mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	26% 890mg	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	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.23% 8.36g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 1.5 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 3.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 2.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 5 oz.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Pine Nuts have 2 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2 times more Manganese, 16.4 times more Phosphorus and 1.5 times more Zinc than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 36 times more Sodium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 1.3 times more Omega 6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.9 times more Saturated Fat, 4.8 times more Omega 3, 1.5 times more Carbohydrate and 2.9 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat and Protein per 5 oz.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.