Comparing Nutrients in 7 ounces Dried Pilinuts VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Energy	49.2% 1427kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	193% 62g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	NA	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	88.8% 15g	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	6.08% 7.9g	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	NA	19.3% 7.34g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	29.8% 119μg	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	1.32% 1.2mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Pilinuts	Pine Nuts	Recommended Dietary Allowance
Calcium	28.8% 288mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	87.6% 7mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	163% 1141mg	163% 1141mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	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	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.12% 4.52g	3700g per day for Men 19-50 years

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

• Dried Pilinuts have 2.5 times more Vitamin B1, 1.5 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Pine Nuts.
• While Dried Pine Nuts contain 2.4 times more Vitamin B2 and 8.5 times more Vitamin B3 than Dried Pilinuts.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Dried Pilinuts vs Pine Nuts:

• Dried Pilinuts have 9.1 times more Calcium and 1.2 times more Magnesium than Dried Pine Nuts.
• While Dried Pine Nuts contain 1.4 times more Copper, 1.6 times more Iron, 3.8 times more Manganese and 2.2 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Phosphorus and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pilinuts have 6.4 times more Saturated Fat than Dried Pine Nuts.
• While Dried Pine Nuts contain 4.4 times more Omega 6, 3.3 times more Carbohydrate and 1.3 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pine Nuts have similar amounts of Energy and Fat per 7 oz.
• Both Dried Pilinuts as well as Dried Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.