Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pinyon Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	43% 1248kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	NA	38g per day for Men 19-50 years
Protein	41% 23g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	104% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	56% 224μg	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	4.4% 3.97mg	34% 30.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	148% 1.33mg	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	76% 6.07mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	116% 2.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.92% 69.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Pinyon Pine Nuts have 4.1 times more Vitamin B1 and 5 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.7 times more Vitamin B2, 4.4 times more Vitamin B5, 6.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 7.8 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pinyon Pine Nuts vs Dried Beechnuts:

• 7 ounces of Pinyon Pine Nuts have 1.5 times more Copper, 1.2 times more Iron, more Magnesium, 3.2 times more Manganese, more Phosphorus, 1.9 times more Sodium and 11.9 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Potassium than Dried Pinyon Pine Nuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Pinyon Pine Nuts as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pinyon Pine Nuts have 1.2 times more Fat, 1.6 times more Saturated Fat, 1.4 times more Omega 6 and 1.9 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.2 times more Omega 3 and 1.7 times more Carbohydrate than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Dried Beechnuts offer comparable quantities of Energy per seven ounces.