Comparing Nutrients in 7 ounces Pinyon Pine Nuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Pinyon Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Energy	43% 1248kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	332% 5.3g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	3% 2.2g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	56% 21.2g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	41% 23g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	89% 1.16mg	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	15.4% 61.5μg	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	3.75% 3.37mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	300% 2.7mg	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	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	336% 7.73mg	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	145% 1018mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	NA	61.3% 33.7μg	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	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.24% 9.05g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 21.8 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Dried Black Walnuts.
• While Dried Black Walnuts contain 7.9 times more Vitamin B5 and 5.3 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Vitamin C per 7 oz.
• Both Dried Pinyon Pine Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pinyon Pine Nuts vs Black Walnuts:

• Dried Pinyon Pine Nuts have 1.2 times more Potassium, 36 times more Sodium and 1.3 times more Zinc than Dried Black Walnuts.
• While Dried Black Walnuts contain 7.6 times more Calcium, 1.3 times more Copper and 14.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Iron, Magnesium and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Pinyon Pine Nuts have 2.7 times more Saturated Fat, 2 times more Carbohydrate and 1.6 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.4 times more Omega 3, 1.4 times more Omega 6 and 2.1 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Energy and Fat per 7 oz.
• Both Dried Pinyon Pine Nuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.