Nutrients in 1 kilogram of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs

85%

1 kg ▼

Macro Nutrients

Pine Nuts

Energy6730 kcal

232%

Dried Pine Nuts have 6730 kcal of Energy per 1 kilogram, which is 232% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat684 g

705%

Dried Pine Nuts have 683.7 g of Fat per 1 kilogram, which is 705% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat49 g

153%

Dried Pine Nuts have 48.99 g of Saturated Fat per 1 kilogram, which is 153% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.64 g

103%

Dried Pine Nuts have 1.64 g of Omega 3 per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6332 g

1950%

Dried Pine Nuts have 331.5 g of Omega 6 per 1 kilogram, which is 1950% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate131 g

101%

Dried Pine Nuts have 130.8 g of Carbohydrate per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars36 g

49.5%

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

Dried Pine Nuts have 35.9 g of Sugars per 1 kilogram, which is 49.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.7 g

0.97%

≤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 0.7 g of Fructose per 1 kilogram, which is 0.97% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.7 g

Dried Pine Nuts have 0.7 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose34.5 g

Dried Pine Nuts have 34.5 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber37 g

97%

Dried Pine Nuts have 37 g of Fiber per 1 kilogram, which is 97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein137 g

244%

Dried Pine Nuts have 136.9 g of Protein per 1 kilogram, which is 244% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pine Nuts

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Dried Pine Nuts have 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.64 mg

303%

Thiamine

Dried Pine Nuts have 3.64 mg of Vitamin B1 per 1 kilogram, which is 303% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B22.27 mg

175%

Riboflavin

Dried Pine Nuts have 2.27 mg of Vitamin B2 per 1 kilogram, which is 175% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B344 mg

274%

Niacin, nicotinic acid, niacinamide

Dried Pine Nuts have 43.87 mg of Vitamin B3 per 1 kilogram, which is 274% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.13 mg

62.6%

Pantothenic acid

Dried Pine Nuts have 3.13 mg of Vitamin B5 per 1 kilogram, which is 62.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.94 mg

72.3%

Pyridoxine

Dried Pine Nuts have 0.94 mg of Vitamin B6 per 1 kilogram, which is 72.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7129 μg

430%

Biotin

Dried Pine Nuts have 129 μg of Vitamin B7 per 1 kilogram, which is 430% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9340 μg

85%

Folates and Folic Acid

Dried Pine Nuts have 340 μg of Vitamin B9 per 1 kilogram, which is 85% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C8 mg

8.9%

Ascorbic acid

Dried Pine Nuts have 8 mg of Vitamin C per 1 kilogram, which is 8.9% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E93 mg

622%

Tocopherols and Tocotrienols

Dried Pine Nuts have 93.3 mg of Vitamin E per 1 kilogram, which is 622% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K539 μg

449%

Phytomenadione or phylloquinone

Dried Pine Nuts have 539 μg of Vitamin K per 1 kilogram, which is 449% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts

Calcium160 mg

16%

Dried Pine Nuts have 160 mg of Calcium per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper13.2 mg

1471%

Dried Pine Nuts have 13.24 mg of Copper per 1 kilogram, which is 1471% 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

Iron55.3 mg

691%

Dried Pine Nuts have 55.3 mg of Iron per 1 kilogram, which is 691% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium2510 mg

598%

Dried Pine Nuts have 2510 mg of Magnesium per 1 kilogram, which is 598% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese88 mg

3827%

Dried Pine Nuts have 88.02 mg of Manganese per 1 kilogram, which is 3827% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum32.8 μg

73%

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

Dried Pine Nuts have 32.8 μg of Molybdenum per 1 kilogram, which is 73% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus5750 mg

821%

Dried Pine Nuts have 5750 mg of Phosphorus per 1 kilogram, which is 821% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium5970 mg

176%

Dried Pine Nuts have 5970 mg of Potassium per 1 kilogram, which is 176% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7 μg

12.7%

Dried Pine Nuts have 7 μg of Selenium per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.33%

Dried Pine Nuts have 20 mg of Sodium per 1 kilogram, which is 1.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc64.5 mg

586%

Dried Pine Nuts have 64.5 mg of Zinc per 1 kilogram, which is 586% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water23 g

0.62%

Dried Pine Nuts have 22.8 g of Water per 1 kilogram, which is 0.62% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Dried Pine Nuts:

1 kilogram of Pine Nuts has outstanding amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B7, Vitamin B9, Vitamin E and Vitamin K.
It is an excellent source of Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin C.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Dried Pine Nuts:

1 kilogram of Pine Nuts has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It is an excellent source of Molybdenum.
It also has a good amount of Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of Dried Pine Nuts:

1 kilogram of Pine Nuts has outstanding amounts of Fat, Saturated Fat, Omega 3, Omega 6, Carbohydrate, Fiber and Protein.
It is an excellent source of Sugars.
While 1 kilogram of product has trace amounts of Fructose, it has no Glucose and Sucrose.

Compare Dried Pine Nuts with:

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

Food Info

Nutrients in 1 kilogram of Pine Nuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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