Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Pine Nuts	Recommended Dietary Allowance
Energy	30.7% 892kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	276% 47g	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	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	NA	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 4.9g	g per day for Men 19-50 years
Fiber	40% 15g	14% 5.24g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	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	147% 1.76mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	61% 18.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.6% 82.2μg	12% 48μg	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	1.26% 1.13mg	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	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Pine Nuts	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	209% 1.88mg	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	98% 7.84mg	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	542% 12.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	10.3% 4.65μg	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	116% 815mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.087% 3.23g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Pinyon Pine Nuts have 36 times more Sodium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 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.
• Both Pinyon Pine Nuts and Pine Nuts contain similar levels of Magnesium and Potassium per five ounces.
• Both Dried Pinyon Pine Nuts as well as Dried Pine Nuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pinyon Pine Nuts have 1.9 times more Saturated Fat, 4.8 times more Omega 3, 1.5 times more Carbohydrate and 2.9 times more Fiber than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.3 times more Omega 6 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Pine Nuts offer comparable quantities of Energy, Fat and Protein per five ounces.