Comparing Nutrients in 7 ounces Pine Nuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	46% 1336kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	20.7% 27g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	11% 8.06g	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	0.11% 0.079g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 7.94g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	49% 18.7g	38g per day for Men 19-50 years
Protein	48.5% 27g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	28.5% 0.37mg	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	7.94% 31.8μg	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	1.54% 1.4mg	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	17% 2.58mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	257% 2.3mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	339% 7.8mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	91% 10mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Pecans per 7 oz

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

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

• 7 ounces of Pine Nuts have 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 7.2 times more Vitamin E than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans provide similar amounts of Vitamin B1 per seven ounces.
• Both Dried Pine Nuts as well as Dry Roasted Pecans 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 Pecans:

• 7 ounces of Pine Nuts have 2 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 4.5 times more Calcium and 5.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans contain similar levels of Copper 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 1.7 times more Omega 6 and 1.4 times more Protein than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 1.3 times more Saturated Fat, 6.1 times more Omega 3 and 2.5 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per seven ounces.