Nutrients in 500 calories of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Weight per 500 Calories

Pine Nuts

74.3g

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

Macros Ratio

Protein Fat Carbs

85%

500 kcal ▼

Macro Nutrients

Pine Nuts

Energy500 kcal

17.2%

Dried Pine Nuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat50.8 g

52.4%

Dried Pine Nuts have 50.794947994056 g of Fat per 500 calories, which is 52.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat3.64 g

11.4%

Dried Pine Nuts have 3.6396731054978 g of Saturated Fat per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.6%

Dried Pine Nuts have 0.12184249628529 g of Omega 3 per 500 calories, which is 7.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 624.6 g

145%

Dried Pine Nuts have 24.62852897474 g of Omega 6 per 500 calories, which is 145% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate9.7 g

7.48%

Dried Pine Nuts have 9.7176820208024 g of Carbohydrate per 500 calories, which is 7.48% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.67 g

3.68%

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

Dried Pine Nuts have 2.667161961367 g of Sugars per 500 calories, which is 3.68% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.052 g

0.072%

≤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 0.052005943536404 g of Fructose per 500 calories, which is 0.072% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.052 g

Dried Pine Nuts have 0.052005943536404 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.56 g

Dried Pine Nuts have 2.5631500742942 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.75 g

7.23%

Dried Pine Nuts have 2.7488855869242 g of Fiber per 500 calories, which is 7.23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Dried Pine Nuts have 10.17087667162 g of Protein per 500 calories, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pine Nuts

Vitamin A0.74 μg

0.083%

RAE, retinol activity equivalents

Dried Pine Nuts have 0.74294205052006 μg of Vitamin A per 500 calories, which is 0.083% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.27 mg

22.5%

Thiamine

Dried Pine Nuts have 0.2704309063893 mg of Vitamin B1 per 500 calories, which is 22.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13%

Riboflavin

Dried Pine Nuts have 0.16864784546805 mg of Vitamin B2 per 500 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.26 mg

20.4%

Niacin, nicotinic acid, niacinamide

Dried Pine Nuts have 3.2592867756315 mg of Vitamin B3 per 500 calories, which is 20.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.23 mg

4.65%

Pantothenic acid

Dried Pine Nuts have 0.23254086181278 mg of Vitamin B5 per 500 calories, which is 4.65% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.07 mg

5.37%

Pyridoxine

Dried Pine Nuts have 0.069836552748886 mg of Vitamin B6 per 500 calories, which is 5.37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B79.6 μg

32%

Biotin

Dried Pine Nuts have 9.5839524517088 μg of Vitamin B7 per 500 calories, which is 32% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B925.3 μg

6.3%

Folates and Folic Acid

Dried Pine Nuts have 25.260029717682 μg of Vitamin B9 per 500 calories, which is 6.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.59 mg

0.66%

Ascorbic acid

Dried Pine Nuts have 0.59435364041605 mg of Vitamin C per 500 calories, which is 0.66% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.93 mg

46.2%

Tocopherols and Tocotrienols

Dried Pine Nuts have 6.9316493313522 mg of Vitamin E per 500 calories, which is 46.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K40 μg

33.4%

Phytomenadione or phylloquinone

Dried Pine Nuts have 40.044576523031 μg of Vitamin K per 500 calories, which is 33.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts

Calcium12 mg

1.2%

Dried Pine Nuts have 11.887072808321 mg of Calcium per 500 calories, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.98 mg

109%

Dried Pine Nuts have 0.98365527488856 mg of Copper per 500 calories, which is 109% 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

Iron4.1 mg

51.4%

Dried Pine Nuts have 4.1084695393759 mg of Iron per 500 calories, which is 51.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium186 mg

44.4%

Dried Pine Nuts have 186.47845468053 mg of Magnesium per 500 calories, which is 44.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.54 mg

284%

Dried Pine Nuts have 6.5393759286776 mg of Manganese per 500 calories, which is 284% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum2.44 μg

5.4%

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

Dried Pine Nuts have 2.4368499257058 μg of Molybdenum per 500 calories, which is 5.4% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus427 mg

61%

Dried Pine Nuts have 427.19167904903 mg of Phosphorus per 500 calories, which is 61% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium444 mg

13%

Dried Pine Nuts have 443.53640416048 mg of Potassium per 500 calories, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.52 μg

0.95%

Dried Pine Nuts have 0.52005943536404 μg of Selenium per 500 calories, which is 0.95% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.5 mg

0.099%

Dried Pine Nuts have 1.4858841010401 mg of Sodium per 500 calories, which is 0.099% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.8 mg

43.6%

Dried Pine Nuts have 4.7919762258544 mg of Zinc per 500 calories, which is 43.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1.7 g

0.046%

Dried Pine Nuts have 1.6939078751857 g of Water per 500 calories, which is 0.046% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dried Pine Nuts:

500 calories of Pine Nuts is an excellent source of Vitamin B1, Vitamin B3, Vitamin B7, Vitamin E and Vitamin K.
It has a good amount of Vitamin B2.
It also has some Vitamin B5, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Dried Pine Nuts:

500 calories of Pine Nuts has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium, Phosphorus and Zinc.
It also has a good amount of Potassium.
This nut has some Molybdenum.
While 500 calories of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macronutrients in 500 calories of Dried Pine Nuts:

500 calories of Pine Nuts has outstanding amounts of Omega 6.
It is an excellent source of Fat.
It also has a good amount of Saturated Fat, Omega 3, Carbohydrate, Fiber and Protein.
This nut has some Sugars.
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 500 calories of Pine Nuts

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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