Comparing Nutrients in 100 grams Pine Nuts VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	23.2% 673kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	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% 13g	15% 19.3g	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	28% 10.7g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	8.54% 0.11mg	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	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	0.89% 0.8mg	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	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	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	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	69% 5.53mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	188% 4.33mg	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	5% 35mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	18.5% 628mg	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	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.16% 5.9g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 1.5 times more Vitamin B5 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 3.4 times more Vitamin B1, 1.7 times more Vitamin B9 and 2.5 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 g.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Pine Nuts have 2 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 2 times more Manganese, 16.4 times more Phosphorus and 1.5 times more Zinc than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 36 times more Sodium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Magnesium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pine Nuts have 1.3 times more Omega 6 than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.9 times more Saturated Fat, 4.8 times more Omega 3, 1.5 times more Carbohydrate and 2.9 times more Fiber than Dried Pine Nuts.
• Both Dried Pine Nuts and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat and Protein per 100 g.
• Both Dried Pine Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.