Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	30.7% 892kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	188% 32g	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% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.76% 5.63g	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	% 5.53g	g per day for Men 19-50 years
Fiber	40% 15g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	21% 1.04mg	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	5.3% 21.3μg	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	24% 3.6mg	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 Pecans	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	189% 1.7mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	228% 5.24mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	15.5% 8.5μg	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	57.6% 6.34mg	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 Oil Roasted Pecans per 5 oz

Compare the macro and micronutrient content in 5 oz of Pinyon Pine Nuts versus 5 oz of Oil 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 Oil Roasted Pecans:

• 5 ounces of Pinyon Pine Nuts have 2.6 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 3.9 times more Vitamin B9 and 2.9 times more Vitamin C than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 3.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• 5 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Oil 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 Oil Roasted Pecans:

• 5 ounces of Pinyon Pine Nuts have 1.2 times more Iron, 1.9 times more Magnesium, 1.6 times more Potassium and 72 times more Sodium than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 8.4 times more Calcium and 7.5 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Pecans contain similar levels of Copper, 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 1.3 times more Saturated Fat, 1.5 times more Carbohydrate and 1.3 times more Protein than Oil Roasted Pecans.
• While 5 oz of Oil Roasted Pecans contain 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Oil Roasted Pecans offer comparable quantities of Energy, Fat, Omega 6 and Fiber per five ounces.