Comparing Nutrients in 7 ounces Pine Nuts VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	46% 1336kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	34% 44g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	0.19% 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	28.7% 11g	38g per day for Men 19-50 years
Protein	48.5% 27g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	27.5% 0.36mg	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	27.8% 111μg	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	1.1% 0.99mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	396% 3.56mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	133% 3.07mg	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	127% 891mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.17% 6.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Oil Roasted Mixed Nuts no Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pine Nuts versus 7 oz of Oil Roasted Mixed Nuts no Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pine Nuts vs Oil Roasted Mixed Nuts no Peanuts:

• 7 ounces of Pine Nuts have 2.2 times more Vitamin B3 than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Oil Roasted Mixed Nuts no Salt and Peanuts 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 Oil Roasted Mixed Nuts no Peanuts:

• 7 ounces of Pine Nuts have 2.2 times more Iron, 5.7 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Zinc than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 6.6 times more Calcium and 1.4 times more Copper than Dried Pine Nuts.
• Both Pine Nuts and Oil Roasted Mixed Nuts no Peanuts contain similar levels of Magnesium and Potassium per seven ounces.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 1.2 times more Fat and 3 times more Omega 6 than Oil Roasted Mixed Nuts no Peanuts.
• While 7 oz of Oil Roasted Mixed Nuts no Salt and Peanuts contain 1.9 times more Saturated Fat, 1.5 times more Omega 3, 1.7 times more Carbohydrate and 1.5 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Oil Roasted Mixed Nuts no Peanuts offer comparable quantities of Energy and Protein per seven ounces.