Comparing Nutrients in 100 grams Dried Pilinuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Dried Pilinuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	24.8% 719kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.6g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	NA	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.06% 3.98g	15% 19.3g	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	NA	28% 10.7g	38g per day for Men 19-50 years
Protein	19.3% 11g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.24% 0.52mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	8.54% 0.11mg	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	15% 60μg	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	0.67% 0.6mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Dried Pilinuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	14.5% 145mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	115% 1.04mg	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	44% 3.53mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	188% 4.33mg	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	82% 575mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	18.5% 628mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.075% 2.77g	0.16% 5.9g	3700g per day for Men 19-50 years

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

• Dried Pilinuts have 2.3 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.4 times more Vitamin B1, 2.4 times more Vitamin B2, 8.4 times more Vitamin B3 and 3.3 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pinyon Pine Nuts have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Dried Pilinuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Pilinuts vs Pinyon Pine Nuts:

• Dried Pilinuts have 18.1 times more Calcium, 1.3 times more Magnesium and 16.4 times more Phosphorus than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.9 times more Manganese, 24 times more Sodium and 1.4 times more Zinc than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pinyon Pine Nuts have similar amounts of Copper, Iron and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pilinuts have 1.3 times more Fat and 3.3 times more Saturated Fat than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 3.3 times more Omega 6 and 4.8 times more Carbohydrate than Dried Pilinuts.
• Both Dried Pilinuts and Dried Pinyon Pine Nuts have similar amounts of Energy and Protein per 100 g.
• Both Dried Pilinuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.