Comparing Nutrients in 7 ounces Pine Nuts VS Dried Pilinuts

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	46% 1336kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	193% 62g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	88.8% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	6.08% 7.9g	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	NA	38g per day for Men 19-50 years
Protein	48.5% 27g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	17.6% 0.23mg	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	29.8% 119μg	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	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	211% 1.9mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	200% 4.6mg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	29.6% 1006mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.15% 5.5g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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