Comparing Nutrients in 100 grams Pinyon Pine Nuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pinyon Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	21.7% 629kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	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	15% 19.3g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	28% 10.7g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	104% 1.24mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	14.4% 0.19mg	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	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	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	0.8% 8mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	38.3% 3.06mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	171% 3.93mg	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	42% 293mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.03% 1.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Roasted Pecans per 100 g

Compare the macro and micronutrient content in 100 g of Pinyon 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 Pinyon Pine Nuts vs Roasted Pecans:

• 100 grams of Pinyon Pine Nuts have 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 3.6 times more Vitamin B9 and 2.9 times more Vitamin C than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 3.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• 100 grams of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Pinyon Pine Nuts have 1.8 times more Magnesium, 1.5 times more Potassium and 72 times more Sodium than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 9 times more Calcium and 8.4 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Pecans contain similar levels of Copper, Iron, Manganese 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 1.5 times more Saturated Fat, 1.3 times more Omega 6, 1.4 times more Carbohydrate and 1.2 times more Protein than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.3 times more Omega 3 than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Roasted Pecans offer comparable quantities of Energy, Fat and Fiber per 100 grams.