Nutrients in 1 pound of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs

85%

1 lb ▼

Macro Nutrients

Pine Nuts

Energy3053 kcal

105%

Dried Pine Nuts have 3052.67416 kcal of Energy per 1 pound, which is 105% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat310 g

320%

Dried Pine Nuts have 310.1208504 g of Fat per 1 pound, which is 320% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat22.2 g

69.4%

Dried Pine Nuts have 22.22147208 g of Saturated Fat per 1 pound, which is 69.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.74 g

46.5%

Dried Pine Nuts have 0.74389088 g of Omega 3 per 1 pound, which is 46.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 6150 g

885%

Dried Pine Nuts have 150.365748 g of Omega 6 per 1 pound, which is 885% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate59.3 g

45.6%

Dried Pine Nuts have 59.3298336 g of Carbohydrate per 1 pound, which is 45.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16.3 g

22.5%

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

Dried Pine Nuts have 16.2839528 g of Sugars per 1 pound, which is 22.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.32 g

0.44%

≤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 0.3175144 g of Fructose per 1 pound, which is 0.44% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.32 g

Dried Pine Nuts have 0.3175144 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose15.6 g

Dried Pine Nuts have 15.648924 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber16.8 g

44%

Dried Pine Nuts have 16.782904 g of Fiber per 1 pound, which is 44% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein62 g

111%

Dried Pine Nuts have 62.0967448 g of Protein per 1 pound, which is 111% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pine Nuts

Vitamin A4.54 μg

0.5%

RAE, retinol activity equivalents

Dried Pine Nuts have 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.65 mg

138%

Thiamine

Dried Pine Nuts have 1.65107488 mg of Vitamin B1 per 1 pound, which is 138% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.03 mg

79.2%

Riboflavin

Dried Pine Nuts have 1.02965384 mg of Vitamin B2 per 1 pound, which is 79.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B320 mg

124%

Niacin, nicotinic acid, niacinamide

Dried Pine Nuts have 19.89908104 mg of Vitamin B3 per 1 pound, which is 124% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.4 mg

28.4%

Pantothenic acid

Dried Pine Nuts have 1.41974296 mg of Vitamin B5 per 1 pound, which is 28.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

32.8%

Pyridoxine

Dried Pine Nuts have 0.42637648 mg of Vitamin B6 per 1 pound, which is 32.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B758.5 μg

195%

Biotin

Dried Pine Nuts have 58.513368 μg of Vitamin B7 per 1 pound, which is 195% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9154 μg

38.6%

Folates and Folic Acid

Dried Pine Nuts have 154.22128 μg of Vitamin B9 per 1 pound, which is 38.6% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.63 mg

4.03%

Ascorbic acid

Dried Pine Nuts have 3.628736 mg of Vitamin C per 1 pound, which is 4.03% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E42.3 mg

282%

Tocopherols and Tocotrienols

Dried Pine Nuts have 42.3201336 mg of Vitamin E per 1 pound, which is 282% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K244 μg

204%

Phytomenadione or phylloquinone

Dried Pine Nuts have 244.486088 μg of Vitamin K per 1 pound, which is 204% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts

Calcium72.6 mg

7.26%

Dried Pine Nuts have 72.57472 mg of Calcium per 1 pound, which is 7.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper6 mg

667%

Dried Pine Nuts have 6.00555808 mg of Copper per 1 pound, which is 667% 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

Iron25 mg

314%

Dried Pine Nuts have 25.0836376 mg of Iron per 1 pound, which is 314% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1139 mg

271%

Dried Pine Nuts have 1138.51592 mg of Magnesium per 1 pound, which is 271% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese40 mg

1736%

Dried Pine Nuts have 39.92516784 mg of Manganese per 1 pound, which is 1736% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum15 μg

33%

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

Dried Pine Nuts have 14.8778176 μg of Molybdenum per 1 pound, which is 33% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus2608 mg

373%

Dried Pine Nuts have 2608.154 mg of Phosphorus per 1 pound, which is 373% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2708 mg

79.6%

Dried Pine Nuts have 2707.94424 mg of Potassium per 1 pound, which is 79.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.18 μg

5.77%

Dried Pine Nuts have 3.175144 μg of Selenium per 1 pound, which is 5.77% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.07 mg

0.6%

Dried Pine Nuts have 9.07184 mg of Sodium per 1 pound, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc29.3 mg

266%

Dried Pine Nuts have 29.256684 mg of Zinc per 1 pound, which is 266% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water10.3 g

0.28%

Dried Pine Nuts have 10.3418976 g of Water per 1 pound, which is 0.28% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Dried Pine Nuts:

1 pound 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 1 pound of Dried Pine Nuts:

1 pound 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 a good amount of Calcium.
This nut has some Selenium.
It has no Sodium.

Macronutrients in 1 pound of Dried Pine Nuts:

1 pound of Pine Nuts has outstanding amounts of Fat, Omega 6 and Protein.
It is an excellent source of Saturated Fat, Omega 3, Carbohydrate, Sugars and Fiber.
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 1 pound of Pine Nuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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