Comparing Nutrients in 7 ounces Dried Pilinuts VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Walnuts	9%	84%	7%

Macro Nutrients

	Dried Pilinuts	Walnuts	Recommended Dietary Allowance
Energy	49.2% 1427kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	193% 62g	38% 12g	32g per day for Men 19-50 years
Omega 3	NA	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	88.8% 15g	445% 75.6g	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	21% 27.2g	130g per day for Men 19-50 years
Sugars	NA	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.82g	g per day for Men 19-50 years
Fiber	NA	35% 13.3g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Walnuts	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	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Walnuts	Recommended Dietary Allowance
Calcium	28.8% 288mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	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	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.15% 5.5g	0.22% 8.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Walnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Pilinuts versus 7 oz of Walnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dried Pilinuts have 2.7 times more Vitamin B1 than Walnuts.
• While 7 oz of English Walnuts contain 1.6 times more Vitamin B2, 2.2 times more Vitamin B3, 4.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried Pilinuts.
• Both Dried Pilinuts and Walnuts provide similar amounts of Vitamin B5 per seven ounces.
• Both Dried Pilinuts as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Pilinuts vs Walnuts:

• 7 ounces of Dried Pilinuts have 1.5 times more Calcium, 1.2 times more Iron, 1.9 times more Magnesium and 1.7 times more Phosphorus than Walnuts.
• While 7 oz of English Walnuts contain 1.7 times more Copper and 1.5 times more Manganese than Dried Pilinuts.
• Both Dried Pilinuts and Walnuts contain similar levels of Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Pilinuts have 1.2 times more Fat and 5.1 times more Saturated Fat than Walnuts.
• While 7 oz of English Walnuts contain 5 times more Omega 6, 3.4 times more Carbohydrate and 1.4 times more Protein than Dried Pilinuts.
• Both Dried Pilinuts and Walnuts offer comparable quantities of Energy per seven ounces.

Frequently Asked Questions about Dried Pilinuts VS Walnuts

What are the health benefits of Dried Pilinuts compared to Walnuts?

Both dried pilinuts and walnuts are excellent sources of healthy fats, protein, and essential nutrients. Dried pilinuts are particularly high in magnesium, vitamin E, and manganese, while walnuts are rich in omega-3 fatty acids and antioxidants. Both nuts can help improve heart health, support brain function, and provide a good source of plant-based protein. It's important to include a variety of nuts and seeds in your diet to benefit from the unique nutrients each one offers.

Can I lose weight easier by eating more Dried Pilinuts or Walnuts?

Both dried pilinuts and walnuts are calorie-dense nuts that can be part of a healthy diet when consumed in moderation. However, if your goal is weight loss, it's important to consider portion sizes and overall calorie intake. Walnuts are slightly lower in calories compared to pilinuts, so if you are looking to lose weight, you may want to choose walnuts as a snack option. Remember that weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall dietary patterns and portion control in addition to specific food choices.

Should I eat more Dried Pilinuts or more Walnuts to gain more muscles while training consistently?

Both dried pilinuts and walnuts are nutritious options for gaining muscle while training consistently. However, walnuts are higher in protein and omega-3 fatty acids, which are important for muscle recovery and growth. Therefore, incorporating more walnuts into your diet may be beneficial for muscle building.

What is the environmental impact of producing Dried Pilinuts compared to Walnuts?

Dried Pilinuts have a lower environmental impact compared to Walnuts. Pilinuts require less water, land, and resources to grow, making them a more sustainable choice. Additionally, Pilinuts have a smaller carbon footprint due to their lower transportation costs as they are typically grown in regions closer to their point of consumption.