Comparing Nutrients in 7 ounces Pecans VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	47.3% 1371kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	290% 49.4g	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	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	11% 7.88g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	50% 19g	56% 21.2g	38g per day for Men 19-50 years
Protein	32.5% 18g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pinyon 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	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	28.8% 115μg	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	4.4% 3.97mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	228% 2.05mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	374% 8.6mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Pinyon Pine Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pecans versus 7 oz of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Pecans have 4.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Pecans nuts.
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Pinyon Pine Nuts:

• 7 ounces of Pecans have 8.8 times more Calcium and 7.9 times more Phosphorus than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.9 times more Magnesium, 1.5 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts contain similar levels of Copper, Iron, Manganese and Zinc per seven ounces.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 1.3 times more Omega 3 than Pinyon Pine Nuts.
• While 7 oz of Dried Pinyon Pine Nuts contain 1.5 times more Saturated Fat, 1.4 times more Carbohydrate and 1.3 times more Protein than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Omega 6 and Fiber per seven ounces.

Frequently Asked Questions about Pecans VS Pinyon Pine Nuts

What are the health benefits of Pecans compared to Pinyon Pine Nuts?

Pecans are a good source of healthy fats, fiber, and antioxidants, which can help lower cholesterol and reduce inflammation in the body. Pinyon pine nuts are also a good source of healthy fats and protein, but they are higher in calories and lower in fiber compared to pecans. Both nuts can be part of a healthy diet, but pecans may offer slightly more health benefits due to their higher fiber content.

Can I lose weight easier by eating more Pecans or Pinyon Pine Nuts?

Both pecans and pinyon pine nuts are nutrient-dense foods that can be part of a healthy weight loss diet when consumed in moderation. Pecans are higher in calories and fat compared to pinyon pine nuts, so if weight loss is your goal, you may want to consume pinyon pine nuts in smaller portions to help manage your calorie intake. Remember, weight loss ultimately depends on creating a calorie deficit through a balanced diet and regular physical activity.

Should I eat more Pecans or more Pinyon Pine Nuts to gain more muscles while training consistently?

Both pecans and pinyon pine nuts are nutritious options, but if you are looking to gain more muscle while training consistently, pinyon pine nuts may be the better choice. Pinyon pine nuts are higher in protein and healthy fats, which are important for muscle growth and repair. Additionally, they are a good source of magnesium, a mineral that is essential for muscle function. Incorporating a variety of nuts and seeds into your diet can help support your muscle-building goals.

What is the environmental impact of producing Pecans compared to Pinyon Pine Nuts?

Pecans have a higher environmental impact compared to Pinyon Pine Nuts due to the water and land resources required for pecan cultivation. Pinyon Pine Nuts are more sustainable as they are typically harvested from wild trees without the need for extensive irrigation or deforestation.