Comparing Nutrients in 100 grams Pinyon Pine Nuts VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	21.7% 629kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	NA	3.2% 2.33g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.33g	g per day for Men 19-50 years
Fiber	28% 10.7g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	7.77% 0.1mg	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	14.5% 58μg	5.5% 22μg	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	2.22% 2mg	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	NA	37.7% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Brazilnuts	Recommended Dietary Allowance
Calcium	0.8% 8mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	194% 1.74mg	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	38.3% 3.06mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	53% 1.22mg	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	5% 35mg	104% 725mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	NA	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Brazilnuts per 100 g

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

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

• 100 grams of Pinyon Pine Nuts have 2 times more Vitamin B1, 6.4 times more Vitamin B2, 14.8 times more Vitamin B3, 2.6 times more Vitamin B9 and 2.9 times more Vitamin C than Brazilnuts.
• Both Pinyon Pine Nuts and Brazilnuts provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Pinyon Pine Nuts have 1.3 times more Iron, 3.5 times more Manganese and 24 times more Sodium than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 20 times more Calcium, 1.7 times more Copper, 1.6 times more Magnesium and 20.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts contain similar levels of Potassium and Zinc per 100 grams.
• 100 grams of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pinyon Pine Nuts have 21.9 times more Omega 3, 1.6 times more Carbohydrate and 1.4 times more Fiber than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.7 times more Saturated Fat than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Brazilnuts offer comparable quantities of Energy, Fat, Omega 6 and Protein per 100 grams.