Comparing Nutrients in 100 grams Pecans VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	24% 691kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	15% 19.3g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	28% 10.7g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8.54% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	14.5% 58μg	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	1.22% 1.1mg	2.22% 2mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	7% 70mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	188% 4.33mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	18.5% 628mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Pinyon Pine Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Pecans versus 100 g of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pecans vs Pinyon Pine Nuts:

• 100 grams of Pecans have 4.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Pinyon Pine Nuts.
• While 100 g of Dried Pinyon Pine Nuts contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.8 times more Vitamin C than Pecans nuts.
• 100 grams of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pecans vs Pinyon Pine Nuts:

• 100 grams of Pecans have 8.8 times more Calcium and 7.9 times more Phosphorus than Pinyon Pine Nuts.
• While 100 g of Dried Pinyon Pine Nuts contain 1.9 times more Magnesium, 1.5 times more Potassium and more Sodium than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts contain similar levels of Copper, Iron, Manganese and Zinc per 100 grams.
• 100 grams of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pecans have 1.3 times more Omega 3 than Pinyon Pine Nuts.
• While 100 g of Dried Pinyon Pine Nuts contain 1.5 times more Saturated Fat, 1.4 times more Carbohydrate and 1.3 times more Protein than Pecans nuts.
• Both Pecans and Pinyon Pine Nuts offer comparable quantities of Energy, Fat, Omega 6 and Fiber per 100 grams.