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Nutrients in 14 ounces of Pinyon Pine Nuts

Dried Pinyon Pine Nuts (Pinus edulis), also known as pinon.

Macros Ratio

Protein Fat Carbs
7%
82%
11%
14 oz ▼

Macro Nutrients

Pinyon Pine Nuts
Energy2496 kcal
86%
Dried Pinyon Pine Nuts have 2496.45697 kcal of Energy per 14 ounces, which is 86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat242 g
250%
Dried Pinyon Pine Nuts have 242.0253514 g of Fat per 14 ounces, which is 250% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat37.2 g
116%
Dried Pinyon Pine Nuts have 37.21665661 g of Saturated Fat per 14 ounces, which is 116% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 33.12 g
195%
Dried Pinyon Pine Nuts have 3.12354791 g of Omega 3 per 14 ounces, which is 195% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 699 g
581%
Dried Pinyon Pine Nuts have 98.75491626 g of Omega 6 per 14 ounces, which is 581% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pinyon 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
Carbohydrate76.6 g
59%
Dried Pinyon Pine Nuts have 76.600349 g of Carbohydrate per 14 ounces, which is 59% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber42.5 g
112%
Dried Pinyon Pine Nuts have 42.467551 g of Fiber per 14 ounces, which is 112% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein46 g
82%
Dried Pinyon Pine Nuts have 45.9205201 g of Protein per 14 ounces, which is 82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pinyon Pine Nuts
Vitamin A3.97 μg
0.44%
RAE, retinol activity equivalents
Dried Pinyon 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 B14.93 mg
411%
Thiamine
Dried Pinyon Pine Nuts have 4.93337999 mg of Vitamin B1 per 14 ounces, which is 411% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg
68%
Riboflavin
Dried Pinyon Pine Nuts have 0.88507139 mg of Vitamin B2 per 14 ounces, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B317.3 mg
108%
Niacin, nicotinic acid, niacinamide
Dried Pinyon Pine Nuts have 17.3442241 mg of Vitamin B3 per 14 ounces, which is 108% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.83 mg
16.7%
Pantothenic acid
Dried Pinyon Pine Nuts have 0.8334753 mg of Vitamin B5 per 14 ounces, which is 16.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg
34%
Pyridoxine
Dried Pinyon Pine Nuts have 0.44055123 mg of Vitamin B6 per 14 ounces, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9230 μg
57.5%
Folates and Folic Acid
Dried Pinyon Pine Nuts have 230.19794 μg of Vitamin B9 per 14 ounces, which is 57.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pinyon 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 C7.94 mg
8.8%
Ascorbic acid
Dried Pinyon Pine Nuts have 7.93786 mg of Vitamin C per 14 ounces, which is 8.8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pinyon 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Pinyon Pine Nuts
Calcium31.8 mg
3.18%
Dried Pinyon Pine Nuts have 31.75144 mg of Calcium per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper4.1 mg
456%
Dried Pinyon Pine Nuts have 4.10784255 mg of Copper per 14 ounces, which is 456% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron12 mg
152%
Dried Pinyon Pine Nuts have 12.1449258 mg of Iron per 14 ounces, which is 152% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium929 mg
221%
Dried Pinyon Pine Nuts have 928.72962 mg of Magnesium per 14 ounces, which is 221% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese17 mg
748%
Dried Pinyon Pine Nuts have 17.19737369 mg of Manganese per 14 ounces, which is 748% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus139 mg
20%
Dried Pinyon Pine Nuts have 138.91255 mg of Phosphorus per 14 ounces, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2492 mg
73.3%
Dried Pinyon Pine Nuts have 2492.48804 mg of Potassium per 14 ounces, which is 73.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium286 mg
19%
Dried Pinyon Pine Nuts have 285.76296 mg of Sodium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc17 mg
154%
Dried Pinyon Pine Nuts have 16.9870204 mg of Zinc per 14 ounces, which is 154% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water23.4 g
0.63%
Dried Pinyon Pine Nuts have 23.416687 g of Water per 14 ounces, which is 0.63% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Dried Pinyon Pine Nuts:
Minerals in 14 ounces of Dried Pinyon Pine Nuts:
Macronutrients in 14 ounces of Dried Pinyon Pine Nuts:



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