Comparing Nutrients in 100 grams Pine Nuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	23.2% 673kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	5.6% 4.06g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 4g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	14.4% 0.19mg	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	4% 16μg	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	0.78% 0.7mg	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	62.2% 9.33mg	8.67% 1.3mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	130% 1.17mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	171% 3.93mg	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	42% 293mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.03% 1.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Pecans per 100 g

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

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

• 100 grams of Pine Nuts have 2.1 times more Vitamin B2, 3.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 7.2 times more Vitamin E than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 2.2 times more Vitamin B5 and 2 times more Vitamin B6 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans provide similar amounts of Vitamin B1 per 100 grams.
• Both Dried Pine Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Pine Nuts have 2 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Zinc than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 4.5 times more Calcium and 5.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans contain similar levels of Copper per 100 grams.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 1.7 times more Omega 6 and 1.4 times more Protein than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.3 times more Saturated Fat, 6.1 times more Omega 3 and 2.5 times more Fiber than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pecans offer comparable quantities of Energy, Fat, Carbohydrate and Sugars per 100 grams.