Comparing Nutrients in 7 ounces Pecans VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Pecans	Pine Nuts	Recommended Dietary Allowance
Energy	47.3% 1371kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	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	21% 27.5g	20% 26g	130g per day for Men 19-50 years
Sugars	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 6.85g	g per day for Men 19-50 years
Fiber	50% 19g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	32.5% 18g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	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	2.43% 2.2mg	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	18.5% 2.78mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pine Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	292% 2.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	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	78.5% 550mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.12% 4.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pecans vs Pine Nuts:

• Pecans nuts have 1.8 times more Vitamin B1, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B7 and 1.4 times more Vitamin C than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.7 times more Vitamin B2, 3.8 times more Vitamin B3, 1.5 times more Vitamin B9, 6.7 times more Vitamin E and 15.4 times more Vitamin K than Pecans nuts.
• Both Pecans nuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pecans vs Pine Nuts:

• Pecans nuts have 4.4 times more Calcium, 4.8 times more Molybdenum and 5.4 times more Selenium than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.2 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Pecans nuts.
• Both Pecans nuts and Dried Pine Nuts have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 1.3 times more Saturated Fat, 6 times more Omega 3 and 2.6 times more Fiber than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.6 times more Omega 6 and 1.5 times more Protein than Pecans nuts.
• Both Pecans nuts and Dried Pine Nuts have similar amounts of Energy, Fat, Carbohydrate and Sugars per 7 oz.
• Both Pecans nuts as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.