Comparing Nutrients in 100 grams Pine Nuts VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	23.2% 673kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	97% 31g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	195% 33g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	3.06% 3.98g	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	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	3.24% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	8.85% 0.12mg	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	15% 60μg	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	0.67% 0.6mg	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 Pilinuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	106% 0.96mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	101% 2.3mg	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	82% 575mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	15% 507mg	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	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.075% 2.77g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 2.4 times more Vitamin B2 and 8.5 times more Vitamin B3 than Dried Pilinuts.
• While Dried Pilinuts contain 2.5 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pilinuts have similar amounts of Vitamin B6 per 100 g.
• Both Dried Pine Nuts as well as Dried Pilinuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

• Dried Pine Nuts have 1.4 times more Copper, 1.6 times more Iron, 3.8 times more Manganese and 2.2 times more Zinc than Dried Pilinuts.
• While Dried Pilinuts contain 9.1 times more Calcium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pilinuts have similar amounts of Magnesium, Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pine Nuts have 4.4 times more Omega 6, 3.3 times more Carbohydrate and 1.3 times more Protein than Dried Pilinuts.
• While Dried Pilinuts contain 6.4 times more Saturated Fat than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pilinuts have similar amounts of Energy and Fat per 100 g.
• Both Dried Pine Nuts as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.