Nutrients in 300 calories of Pinyon Pine Nuts

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

Weight per 300 Calories

Pinyon Pine Nuts

47.7g

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

Macros Ratio

Protein Fat Carbs

82%

11%

300 kcal ▼

Macro Nutrients

Pinyon Pine Nuts

Energy300 kcal

10.3%

Dried Pinyon 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

Fat29 g

30%

Dried Pinyon Pine Nuts have 29.08426073132 g of Fat per 300 calories, which is 30% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat4.47 g

14%

Dried Pinyon Pine Nuts have 4.4723370429253 g of Saturated Fat per 300 calories, which is 14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.38 g

23.5%

Dried Pinyon Pine Nuts have 0.37535771065183 g of Omega 3 per 300 calories, which is 23.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 612 g

70%

Dried Pinyon Pine Nuts have 11.867408585056 g of Omega 6 per 300 calories, which is 70% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Pinyon 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

Carbohydrate9.2 g

7.1%

Dried Pinyon Pine Nuts have 9.2050874403816 g of Carbohydrate per 300 calories, which is 7.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber5.1 g

13.4%

Dried Pinyon Pine Nuts have 5.1033386327504 g of Fiber per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.5 g

9.85%

Dried Pinyon Pine Nuts have 5.5182829888712 g of Protein per 300 calories, which is 9.85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Pinyon Pine Nuts

Vitamin A0.48 μg

0.053%

RAE, retinol activity equivalents

Dried Pinyon Pine Nuts have 0.47694753577107 μg of Vitamin A per 300 calories, which is 0.053% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.59 mg

49.4%

Thiamine

Dried Pinyon Pine Nuts have 0.59284578696343 mg of Vitamin B1 per 300 calories, which is 49.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.11 mg

8.2%

Riboflavin

Dried Pinyon Pine Nuts have 0.10635930047695 mg of Vitamin B2 per 300 calories, which is 8.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Dried Pinyon Pine Nuts have 2.0842607313196 mg of Vitamin B3 per 300 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.1 mg

Pantothenic acid

Dried Pinyon Pine Nuts have 0.10015898251192 mg of Vitamin B5 per 300 calories, which is 2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.053 mg

4.07%

Pyridoxine

Dried Pinyon Pine Nuts have 0.052941176470588 mg of Vitamin B6 per 300 calories, which is 4.07% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.7 μg

6.9%

Folates and Folic Acid

Dried Pinyon Pine Nuts have 27.662957074722 μg of Vitamin B9 per 300 calories, which is 6.9% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Pinyon 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
Buy Vegan Vitamin B12

Vitamin C0.95 mg

1.06%

Ascorbic acid

Dried Pinyon Pine Nuts have 0.95389507154213 mg of Vitamin C per 300 calories, which is 1.06% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Pinyon 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
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Pinyon Pine Nuts

Calcium3.8 mg

0.38%

Dried Pinyon Pine Nuts have 3.8155802861685 mg of Calcium per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.49 mg

55%

Dried Pinyon Pine Nuts have 0.49364069952305 mg of Copper per 300 calories, which is 55% 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

Iron1.46 mg

18.2%

Dried Pinyon Pine Nuts have 1.4594594594595 mg of Iron per 300 calories, which is 18.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium112 mg

26.6%

Dried Pinyon Pine Nuts have 111.60572337043 mg of Magnesium per 300 calories, which is 26.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.07 mg

90%

Dried Pinyon Pine Nuts have 2.066613672496 mg of Manganese per 300 calories, which is 90% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus16.7 mg

2.4%

Dried Pinyon Pine Nuts have 16.693163751987 mg of Phosphorus per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium300 mg

8.8%

Dried Pinyon Pine Nuts have 299.52305246423 mg of Potassium per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium34.3 mg

2.3%

Dried Pinyon Pine Nuts have 34.340222575517 mg of Sodium per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.04 mg

18.6%

Dried Pinyon Pine Nuts have 2.0413354531002 mg of Zinc per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.8 g

0.076%

Dried Pinyon Pine Nuts have 2.8139904610493 g of Water per 300 calories, which is 0.076% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dried Pinyon Pine Nuts:

300 calories of Pinyon Pine Nuts is an excellent source of Vitamin B1.
It has a good amount of Vitamin B2 and Vitamin B3.
It also has some Vitamin B6 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin B5 and Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Dried Pinyon Pine Nuts:

300 calories of Pinyon Pine Nuts has outstanding amounts of Manganese.
It is an excellent source of Copper and Magnesium.
It also has a good amount of Iron, Potassium and Zinc.
While 300 calories of product has trace amounts of Phosphorus and Sodium, it has no Calcium.

Macronutrients in 300 calories of Dried Pinyon Pine Nuts:

300 calories of Pinyon Pine Nuts is an excellent source of Fat, Omega 3 and Omega 6.
It has a good amount of Saturated Fat, Carbohydrate, Fiber and Protein.

Compare Dried Pinyon Pine Nuts with:

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

Food Info

Nutrients in 300 calories of Pinyon Pine Nuts

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dried Pinyon Pine Nuts with: