Comparing Nutrients in 7 ounces With Peanuts Oil Roasted Mixed Nuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Pine Nuts	8%	85%	7%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Pine Nuts	Recommended Dietary Allowance
Energy	41.5% 1205kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	387% 65.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.8g	20% 26g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	9.83% 7.12g	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% 0g	0.19% 0.14g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 6.85g	g per day for Men 19-50 years
Fiber	36.6% 14g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	71% 39.8g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	17% 67.5μg	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	1.1% 0.99mg	1.76% 1.6mg	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	103% 15.5mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Pine Nuts	Recommended Dietary Allowance
Calcium	23.2% 232mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	292% 2.63mg	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	64.7% 5.18mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	129% 905mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Oil Roasted Mixed Nuts VS Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of With Peanuts Oil Roasted Mixed Nuts versus 7 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of With Peanuts Oil Roasted Mixed Nuts vs Pine Nuts:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 3.7 times more Vitamin B6 and 2.4 times more Vitamin B9 than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.9 times more Vitamin B1 and 9.5 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Pine Nuts provide similar amounts of Vitamin B2 and Vitamin E per seven ounces.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for With Peanuts Oil Roasted Mixed Nuts vs Pine Nuts:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have 7.3 times more Calcium and 48.4 times more Selenium than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.5 times more Copper, 2.1 times more Iron, 4.3 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Zinc than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Pine Nuts contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have 1.8 times more Saturated Fat, 1.6 times more Carbohydrate, 1.9 times more Fiber and 1.5 times more Protein than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.3 times more Fat, 2 times more Omega 3 and 2.3 times more Omega 6 than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts and Pine Nuts offer comparable quantities of Energy and Sugars per seven ounces.