Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pinyon Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	30.7% 892kcal	34.7% 1006kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	163% 27.8g	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	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.75g	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	0.078% 0.057g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 5.67g	g per day for Men 19-50 years
Fiber	40% 15g	35% 13.3g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20.4% 0.27mg	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	5.67% 22.7μg	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	12.3% 1.84mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	184% 1.65mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	44.5% 187mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	242% 5.57mg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	NA	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Roasted Pecans per 5 oz

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

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

• 5 ounces of Pinyon Pine Nuts have 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 3.6 times more Vitamin B9 and 2.9 times more Vitamin C than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 3.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• 5 ounces of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Pinyon Pine Nuts have 1.8 times more Magnesium, 1.5 times more Potassium and 72 times more Sodium than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 9 times more Calcium and 8.4 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Pecans contain similar levels of Copper, Iron, Manganese 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 1.5 times more Saturated Fat, 1.3 times more Omega 6, 1.4 times more Carbohydrate and 1.2 times more Protein than Roasted Pecans.
• While 5 oz of Dry Roasted Pecans contain 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Pecans offer comparable quantities of Energy, Fat and Fiber per five ounces.