Comparing Nutrients in 100 grams Pine Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	23.2% 673kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	108% 18.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	NA	38g per day for Men 19-50 years
Protein	24.4% 13.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	28.3% 113μg	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	0.89% 0.8mg	17.2% 15.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	74.4% 0.67mg	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	69% 5.53mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	58.3% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	30% 1017mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Dried Beechnuts per 100 g

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

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

• 100 grams of Pine Nuts have 5 times more Vitamin B3 than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.6 times more Vitamin B2, 3 times more Vitamin B5, 7.3 times more Vitamin B6, 3.3 times more Vitamin B9 and 19.4 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Dried Beechnuts provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pine Nuts vs Dried Beechnuts:

• 100 grams of Pine Nuts have 2 times more Copper, 2.2 times more Iron, more Magnesium, 6.6 times more Manganese, more Phosphorus and 17.9 times more Zinc than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 1.7 times more Potassium and 19 times more Sodium than Dried Pine Nuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Pine Nuts as well as Dried Beechnuts lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 1.4 times more Fat, 1.8 times more Omega 6 and 2.2 times more Protein than Dried Beechnuts.
• While 100 g of Dried Beechnuts contain 10.4 times more Omega 3 and 2.6 times more Carbohydrate than Dried Pine Nuts.
• Both Pine Nuts and Dried Beechnuts offer comparable quantities of Energy and Saturated Fat per 100 grams.