Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Pinyon Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	30.7% 892kcal	30% 872kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	93% 15.8g	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	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40% 15g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	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	147% 1.76mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	27.3% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	19.6% 0.26mg	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	20% 79.4μg	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	0.79% 0.71mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	283% 2.54mg	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	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	95% 2.2mg	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	91% 636mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Oil Roasted Mixed Nuts no Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Pinyon Pine Nuts versus 5 oz of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pinyon Pine Nuts vs Oil Roasted Mixed Nuts no Peanuts:

• 5 ounces of Pinyon Pine Nuts have 2.5 times more Vitamin B1, 2.2 times more Vitamin B3 and 4 times more Vitamin C than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.2 times more Vitamin B2, 4.6 times more Vitamin B5 and 1.6 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Mixed Nuts no Peanuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Oil Roasted Mixed Nuts no Peanuts have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pinyon Pine Nuts vs Oil Roasted Mixed Nuts no Peanuts:

• 5 ounces of Pinyon Pine Nuts have 2.8 times more Manganese and 6.5 times more Sodium than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 13.3 times more Calcium, 1.7 times more Copper and 12.8 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Iron, Magnesium, 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 3.2 times more Omega 3, 2.2 times more Omega 6 and 1.9 times more Fiber than Oil Roasted Mixed Nuts no Peanuts.
• While 5 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.3 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.