Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Pinyon Pine Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	43% 1248kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	1081% 17.3g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	394% 67g	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	18.4% 24g	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	24.5% 9.33g	38g per day for Men 19-50 years
Protein	41% 23g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	85.5% 1.1mg	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	32.7% 131μg	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	7.06% 6.35mg	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	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 Butternuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	99% 0.89mg	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	100% 7.98mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	566% 13mg	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	126% 885mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	24.6% 835mg	3400mg per day for Men 19-50 years
Selenium	NA	62% 34μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.18% 6.63g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pinyon Pine Nuts have 3.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.2 times more Vitamin B3 than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 3 times more Vitamin B5, 5 times more Vitamin B6 and 1.6 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Dried Butternuts provide similar amounts of Vitamin B9 per seven ounces.
• Both Dried Pinyon Pine Nuts as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pinyon Pine Nuts have 2.3 times more Copper, 1.5 times more Potassium, 72 times more Sodium and 1.4 times more Zinc than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 6.6 times more Calcium, 1.3 times more Iron, 1.5 times more Manganese and 12.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Dried Butternuts contain similar levels of Magnesium 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 7.2 times more Saturated Fat, 1.6 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• While 7 oz of Dried Butternuts contain 11.1 times more Omega 3, 1.4 times more Omega 6 and 2.2 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Dried Butternuts offer comparable quantities of Energy and Fat per seven ounces.