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Nutrients in 300 calories of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Weight per 300 Calories

Pine Nuts
44.6g

Dried Pine Nuts has very high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
8%
85%
7%
300 kcal ▼

Macro Nutrients

Pine Nuts
Energy300 kcal
10.3%
Dried Pine Nuts have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat30.5 g
31.4%
Dried Pine Nuts have 30.476968796434 g of Fat per 300 calories, which is 31.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat2.2 g
6.82%
Dried Pine Nuts have 2.1838038632987 g of Saturated Fat per 300 calories, which is 6.82% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.073 g
4.57%
Dried Pine Nuts have 0.073105497771174 g of Omega 3 per 300 calories, which is 4.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 614.8 g
87%
Dried Pine Nuts have 14.777117384844 g of Omega 6 per 300 calories, which is 87% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pine Nuts have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate5.83 g
4.5%
Dried Pine Nuts have 5.8306092124814 g of Carbohydrate per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.6 g
2.2%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pine Nuts have 1.6002971768202 g of Sugars per 300 calories, which is 2.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.031 g
0.043%
≤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 0.031203566121842 g of Fructose per 300 calories, which is 0.043% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.031 g
%
Dried Pine Nuts have 0.031203566121842 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.54 g
%
Dried Pine Nuts have 1.5378900445765 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber1.65 g
4.34%
Dried Pine Nuts have 1.6493313521545 g of Fiber per 300 calories, which is 4.34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein6.1 g
11%
Dried Pine Nuts have 6.1025260029718 g of Protein per 300 calories, which is 11% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pine Nuts
Vitamin A0.45 μg
0.05%
RAE, retinol activity equivalents
Dried Pine Nuts have 0.44576523031204 μg of Vitamin A per 300 calories, which is 0.05% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg
13.5%
Thiamine
Dried Pine Nuts have 0.16225854383358 mg of Vitamin B1 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg
7.8%
Riboflavin
Dried Pine Nuts have 0.10118870728083 mg of Vitamin B2 per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.96 mg
12.2%
Niacin, nicotinic acid, niacinamide
Dried Pine Nuts have 1.9555720653789 mg of Vitamin B3 per 300 calories, which is 12.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.14 mg
2.8%
Pantothenic acid
Dried Pine Nuts have 0.13952451708767 mg of Vitamin B5 per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.042 mg
3.22%
Pyridoxine
Dried Pine Nuts have 0.041901931649331 mg of Vitamin B6 per 300 calories, which is 3.22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B75.75 μg
19%
Biotin
Dried Pine Nuts have 5.7503714710253 μg of Vitamin B7 per 300 calories, which is 19% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B915 μg
3.8%
Folates and Folic Acid
Dried Pine Nuts have 15.156017830609 μg of Vitamin B9 per 300 calories, which is 3.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pine Nuts have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.36 mg
0.4%
Ascorbic acid
Dried Pine Nuts have 0.35661218424963 mg of Vitamin C per 300 calories, which is 0.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pine Nuts have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.16 mg
27.7%
Tocopherols and Tocotrienols
Dried Pine Nuts have 4.1589895988113 mg of Vitamin E per 300 calories, which is 27.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K24 μg
20%
Phytomenadione or phylloquinone
Dried Pine Nuts have 24.026745913819 μg of Vitamin K per 300 calories, which is 20% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts
Calcium7.13 mg
0.71%
Dried Pine Nuts have 7.1322436849926 mg of Calcium per 300 calories, which is 0.71% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.59 mg
65.6%
Dried Pine Nuts have 0.59019316493314 mg of Copper per 300 calories, which is 65.6% 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
Iron2.47 mg
31%
Dried Pine Nuts have 2.4650817236256 mg of Iron per 300 calories, which is 31% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium112 mg
26.6%
Dried Pine Nuts have 111.88707280832 mg of Magnesium per 300 calories, which is 26.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.92 mg
171%
Dried Pine Nuts have 3.9236255572065 mg of Manganese per 300 calories, which is 171% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum1.46 μg
3.25%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Dried Pine Nuts have 1.4621099554235 μg of Molybdenum per 300 calories, which is 3.25% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus256 mg
36.6%
Dried Pine Nuts have 256.31500742942 mg of Phosphorus per 300 calories, which is 36.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium266 mg
7.83%
Dried Pine Nuts have 266.12184249629 mg of Potassium per 300 calories, which is 7.83% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.31 μg
0.57%
Dried Pine Nuts have 0.31203566121842 μg of Selenium per 300 calories, which is 0.57% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0.89 mg
0.059%
Dried Pine Nuts have 0.89153046062407 mg of Sodium per 300 calories, which is 0.059% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.88 mg
26%
Dried Pine Nuts have 2.8751857355126 mg of Zinc per 300 calories, which is 26% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1 g
0.027%
Dried Pine Nuts have 1.0163447251114 g of Water per 300 calories, which is 0.027% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Dried Pine Nuts:
Minerals in 300 calories of Dried Pine Nuts:
Macronutrients in 300 calories of Dried Pine Nuts:



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