Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	43% 1248kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	56% 21.2g	39% 15g	38g per day for Men 19-50 years
Protein	41% 23g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.4% 0.2mg	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	11% 43.7μg	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	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	NA	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Brazilnuts per 7 oz

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

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

• 7 ounces of Pinyon Pine Nuts have 2 times more Vitamin B1, 6.4 times more Vitamin B2, 14.8 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• Both Pinyon Pine Nuts and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pinyon Pine Nuts vs Brazilnuts:

• 7 ounces of Pinyon Pine Nuts have 1.3 times more Iron, 3.5 times more Manganese and 24 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 20 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 20.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pinyon Pine Nuts have 21.9 times more Omega 3, 1.6 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.7 times more Saturated Fat than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per seven ounces.