Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	30.7% 892kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	4.56% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	40% 15g	28% 10.6g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Brazilnuts	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	147% 1.76mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11% 0.14mg	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	20.6% 82.2μg	7.8% 31μg	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	3.15% 2.83mg	1.1% 0.99mg	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	NA	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	275% 2.47mg	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	54.2% 4.34mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	75.4% 1.73mg	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	7.1% 49.6mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Brazilnuts per 5 oz

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

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

• 5 ounces of Pinyon Pine Nuts have 2 times more Vitamin B1, 6.4 times more Vitamin B2, 14.8 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• Both Pinyon Pine Nuts and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Pinyon Pine Nuts have 1.3 times more Iron, 3.5 times more Manganese and 24 times more Sodium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 20 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 20.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts contain similar levels of Potassium and Zinc per five ounces.
• 5 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pinyon Pine Nuts have 21.9 times more Omega 3, 1.6 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.7 times more Saturated Fat than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per five ounces.