Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts no Peanuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Oil Roasted Mixed Nuts no Peanuts	Pine Nuts	Recommended Dietary Allowance
Energy	42% 1220kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	115% 111g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	56.4% 18g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	34% 44g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	28.7% 11g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	55% 30.8g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts no Peanuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	27.8% 111μg	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	NA	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts no Peanuts	Pine Nuts	Recommended Dietary Allowance
Calcium	21% 210mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	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	63.8% 5.1mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	127% 891mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts no Peanuts VS Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Mixed Nuts no Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Pine Nuts:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2.2 times more Vitamin B3 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts vs Pine Nuts:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 6.6 times more Calcium and 1.4 times more Copper than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 2.2 times more Iron, 5.7 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Pine Nuts contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts no Peanuts have 1.9 times more Saturated Fat, 1.5 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Fiber than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 3 times more Omega 6 than Oil Roasted Mixed Nuts no Salt and Peanuts.
• Both Oil Roasted Mixed Nuts no Peanuts and Pine Nuts offer comparable quantities of Energy, Fat and Protein per seven ounces.