Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pinyon Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	43% 1248kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	56.8% 18g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	89.4% 15.2g	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	50% 65g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.94g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	41% 23g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Roasted Cashews	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	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	39% 0.51mg	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	34.2% 137μg	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	0% 0mg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.6% 16mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	490% 4.4mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	71.3% 1.64mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	33% 1121mg	3400mg per day for Men 19-50 years
Selenium	NA	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.091% 3.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Roasted Cashews per 7 oz

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

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

• 7 ounces of Pinyon Pine Nuts have 6.2 times more Vitamin B1, 3.1 times more Vitamin B3 and more Vitamin C than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 5.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Cashews provide similar amounts of Vitamin B2 and Vitamin B9 per seven ounces.
• 7 ounces of Roasted Cashews have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pinyon Pine Nuts vs Roasted Cashews:

• 7 ounces of Pinyon Pine Nuts have 5.2 times more Manganese and 4.5 times more Sodium than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 5.6 times more Calcium, 2.1 times more Copper, 2 times more Iron, 14 times more Phosphorus and 1.3 times more Zinc than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Cashews contain similar levels of Magnesium and Potassium 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 1.3 times more Fat, 4.9 times more Omega 3, 3.2 times more Omega 6 and 3.6 times more Fiber than Roasted Cashews.
• While 7 oz of Dry Roasted Cashew Nuts contain 1.7 times more Carbohydrate and 1.3 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Cashews offer comparable quantities of Energy and Saturated Fat per seven ounces.