Nutrients in 14 ounces of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs

85%

14 oz ▼

Macro Nutrients

Pine Nuts

Energy2671 kcal

92%

Dried Pine Nuts have 2671.08989 kcal of Energy per 14 ounces, which is 92% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat271 g

280%

Dried Pine Nuts have 271.3557441 g of Fat per 14 ounces, which is 280% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat19.4 g

60.8%

Dried Pine Nuts have 19.44378807 g of Saturated Fat per 14 ounces, which is 60.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.65 g

40.7%

Dried Pine Nuts have 0.65090452 g of Omega 3 per 14 ounces, which is 40.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6132 g

774%

Dried Pine Nuts have 131.5700295 g of Omega 6 per 14 ounces, which is 774% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Pine Nuts have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate52 g

40%

Dried Pine Nuts have 51.9136044 g of Carbohydrate per 14 ounces, which is 40% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars14.2 g

19.7%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Dried Pine Nuts have 14.2484587 g of Sugars per 14 ounces, which is 19.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.28 g

0.38%

≤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]

Dried Pine Nuts have 0.2778251 g of Fructose per 14 ounces, which is 0.38% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.28 g

Dried Pine Nuts have 0.2778251 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose13.7 g

Dried Pine Nuts have 13.6928085 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14.7 g

38.6%

Dried Pine Nuts have 14.685041 g of Fiber per 14 ounces, which is 38.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein54.3 g

97%

Dried Pine Nuts have 54.3346517 g of Protein per 14 ounces, which is 97% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pine Nuts

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Dried Pine Nuts have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.44 mg

120%

Thiamine

Dried Pine Nuts have 1.44469052 mg of Vitamin B1 per 14 ounces, which is 120% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.9 mg

69.3%

Riboflavin

Dried Pine Nuts have 0.90094711 mg of Vitamin B2 per 14 ounces, which is 69.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317.4 mg

109%

Niacin, nicotinic acid, niacinamide

Dried Pine Nuts have 17.41169591 mg of Vitamin B3 per 14 ounces, which is 109% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.24 mg

25%

Pantothenic acid

Dried Pine Nuts have 1.24227509 mg of Vitamin B5 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg

28.7%

Pyridoxine

Dried Pine Nuts have 0.37307942 mg of Vitamin B6 per 14 ounces, which is 28.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B751 μg

171%

Biotin

Dried Pine Nuts have 51.199197 μg of Vitamin B7 per 14 ounces, which is 171% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9135 μg

33.7%

Folates and Folic Acid

Dried Pine Nuts have 134.94362 μg of Vitamin B9 per 14 ounces, which is 33.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Pine Nuts have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.18 mg

3.53%

Ascorbic acid

Dried Pine Nuts have 3.175144 mg of Vitamin C per 14 ounces, which is 3.53% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Pine Nuts have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E37 mg

247%

Tocopherols and Tocotrienols

Dried Pine Nuts have 37.0301169 mg of Vitamin E per 14 ounces, which is 247% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K214 μg

178%

Phytomenadione or phylloquinone

Dried Pine Nuts have 213.925327 μg of Vitamin K per 14 ounces, which is 178% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts

Calcium63.5 mg

6.35%

Dried Pine Nuts have 63.50288 mg of Calcium per 14 ounces, which is 6.35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper5.25 mg

584%

Dried Pine Nuts have 5.25486332 mg of Copper per 14 ounces, which is 584% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron22 mg

274%

Dried Pine Nuts have 21.9481829 mg of Iron per 14 ounces, which is 274% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium996 mg

237%

Dried Pine Nuts have 996.20143 mg of Magnesium per 14 ounces, which is 237% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese35 mg

1519%

Dried Pine Nuts have 34.93452186 mg of Manganese per 14 ounces, which is 1519% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum13 μg

29%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Dried Pine Nuts have 13.0180904 μg of Molybdenum per 14 ounces, which is 29% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus2282 mg

326%

Dried Pine Nuts have 2282.13475 mg of Phosphorus per 14 ounces, which is 326% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2369 mg

69.7%

Dried Pine Nuts have 2369.45121 mg of Potassium per 14 ounces, which is 69.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Dried Pine Nuts have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Dried Pine Nuts have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc25.6 mg

233%

Dried Pine Nuts have 25.5995985 mg of Zinc per 14 ounces, which is 233% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.05 g

0.24%

Dried Pine Nuts have 9.0491604 g of Water per 14 ounces, which is 0.24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dried Pine Nuts:

14 ounces of Pine Nuts has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B7, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has some Vitamin C.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Dried Pine Nuts:

14 ounces of Pine Nuts has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Molybdenum and Potassium.
It also has some Calcium and Selenium.
It has no Sodium.

Macronutrients in 14 ounces of Dried Pine Nuts:

14 ounces of Pine Nuts has outstanding amounts of Fat, Omega 6 and Protein.
It is an excellent source of Saturated Fat, Omega 3, Carbohydrate and Fiber.
It also has a good amount of Sugars.
It has no Fructose, Glucose and Sucrose.

Compare Dried Pine Nuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Pine Nuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dried Pine Nuts with: