Comparing Nutrients in 5 ounces Black Walnuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Black Walnuts	Pine Nuts	Recommended Dietary Allowance
Energy	30.3% 877kcal	33% 954kcal	2900kcal per day for Men 19-50 years
Fat	86.7% 84g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.94g	21.7% 6.94g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	281% 48g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	14.3% 18.5g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.098% 0.071g	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	% 0.071g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 4.9g	g per day for Men 19-50 years
Fiber	25.4% 9.64g	14% 5.24g	38g per day for Men 19-50 years
Protein	61% 34g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	24.8% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	39% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	8.87% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.6% 0.83mg	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	11% 44μg	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	2.68% 2.4mg	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	19.7% 2.95mg	88% 13.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	63.7% 76.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Pine Nuts	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	55.3% 4.42mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	240% 5.52mg	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	104% 727mg	116% 815mg	700mg per day for Men 19-50 years
Potassium	22% 741mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	43.4% 4.78mg	83% 9.14mg	11mg per day for Men 19-50 years
Water	0.17% 6.46g	0.087% 3.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Black Walnuts 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 Black Walnuts vs Pine Nuts:

• 5 ounces of Black Walnuts have 5.3 times more Vitamin B5 and 6.2 times more Vitamin B6 than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 6.4 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3, 4.5 times more Vitamin E and 20 times more Vitamin K than Dried Black Walnuts.
• Both Black Walnuts and Pine Nuts provide similar amounts of Vitamin B9 per five ounces.
• Both Dried Black Walnuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Black Walnuts vs Pine Nuts:

• 5 ounces of Black Walnuts have 3.8 times more Calcium and 24.3 times more Selenium than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.8 times more Iron, 2.3 times more Manganese and 1.9 times more Zinc than Dried Black Walnuts.
• Both Black Walnuts and Pine Nuts contain similar levels of Copper, Magnesium, Phosphorus and Potassium per five ounces.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Black Walnuts have 16.3 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.4 times more Saturated Fat, 1.4 times more Carbohydrate and 3.3 times more Sugars than Dried Black Walnuts.
• Both Black Walnuts and Pine Nuts offer comparable quantities of Energy, Fat and Omega 6 per five ounces.