Comparing Nutrients in 100 grams Pinyon Pine Nuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Pinyon Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Energy	21.7% 629kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	61% 59.3g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	167% 2.68g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	199% 33.8g	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	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	0.069% 0.05g	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	% 0.05g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	28% 10.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Black Walnuts	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	104% 1.24mg	4.75% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	45% 0.58mg	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	7.75% 31μg	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	1.9% 1.7mg	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	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Black Walnuts	Recommended Dietary Allowance
Calcium	0.8% 8mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	151% 1.36mg	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	39% 3.12mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	169% 3.9mg	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	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	30.6% 3.37mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.12% 4.56g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 21.8 times more Vitamin B1, 1.7 times more Vitamin B2, 9.3 times more Vitamin B3 and 1.9 times more Vitamin B9 than Dried Black Walnuts.
• While Dried Black Walnuts contain 7.9 times more Vitamin B5 and 5.3 times more Vitamin B6 than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Vitamin C per 100 g.
• Both Dried Pinyon Pine Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Dried Pinyon Pine Nuts have 1.2 times more Potassium, 36 times more Sodium and 1.3 times more Zinc than Dried Black Walnuts.
• While Dried Black Walnuts contain 7.6 times more Calcium, 1.3 times more Copper and 14.7 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Iron, Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pinyon Pine Nuts have 2.7 times more Saturated Fat, 2 times more Carbohydrate and 1.6 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.4 times more Omega 3, 1.4 times more Omega 6 and 2.1 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dried Black Walnuts have similar amounts of Energy and Fat per 100 g.
• Both Dried Pinyon Pine Nuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.