Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Pine Nuts	Recommended Dietary Allowance
Energy	43% 1248kcal	46% 1336kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	140% 136g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	30.4% 9.72g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	387% 65.8g	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	56% 21.2g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	41% 23g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	34.7% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	85.3% 25.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.8% 115μg	17% 67.5μg	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	1.76% 1.6mg	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Pine Nuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	292% 2.63mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	759% 17.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	14.5% 6.5μg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	116% 12.8mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.12% 4.52g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pinyon Pine Nuts have 3.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 2.5 times more Vitamin C than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.5 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Pine Nuts provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dried Pine 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 Pine Nuts:

• 7 ounces of Pinyon Pine Nuts have 36 times more Sodium than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.3 times more Copper, 1.8 times more Iron, 2 times more Manganese, 16.4 times more Phosphorus and 1.5 times more Zinc than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Pine Nuts contain similar levels of Magnesium and Potassium per seven ounces.
• Both Dried Pinyon Pine Nuts as well as Dried Pine Nuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pinyon Pine Nuts have 1.9 times more Saturated Fat, 4.8 times more Omega 3, 1.5 times more Carbohydrate and 2.9 times more Fiber than Pine Nuts.
• While 7 oz of Dried Pine Nuts contain 1.3 times more Omega 6 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Pine Nuts offer comparable quantities of Energy, Fat and Protein per seven ounces.