Comparing Nutrients in 7 ounces Pine Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	46% 1336kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	89.4% 15.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	50% 65g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	13.7% 9.94g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	48.5% 27g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	34.2% 137μg	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	1.76% 1.6mg	0% 0mg	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	123% 18.5mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	490% 4.4mg	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	137% 11mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	71.3% 1.64mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Cashews per 7 oz

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

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

• 7 ounces of Pine Nuts have 1.8 times more Vitamin B1, 3.1 times more Vitamin B3, 10.1 times more Vitamin E and 1.6 times more Vitamin K than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 3.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews provide similar amounts of Vitamin B2 per seven ounces.
• Both Dried Pine Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pine Nuts vs Roasted Cashews:

• 7 ounces of Pine Nuts have 10.7 times more Manganese than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 2.8 times more Calcium, 1.7 times more Copper and 16.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Zinc per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 1.5 times more Fat, 4.3 times more Omega 6 and 1.2 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.9 times more Saturated Fat, 2.5 times more Carbohydrate and 1.4 times more Sugars than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews offer comparable quantities of Energy, Omega 3 and Protein per seven ounces.