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Nutrients in 5 ounces of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs
8%
85%
7%
5 oz ▼

Macro Nutrients

Pine Nuts
Energy954 kcal
33%
Dried Pine Nuts have 953.960675 kcal of Energy per 5 ounces, which is 33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat97 g
100%
Dried Pine Nuts have 96.91276575 g of Fat per 5 ounces, which is 100% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat6.94 g
21.7%
Dried Pine Nuts have 6.944210025 g of Saturated Fat per 5 ounces, which is 21.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.23 g
14.5%
Dried Pine Nuts have 0.2324659 g of Omega 3 per 5 ounces, which is 14.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 647 g
276%
Dried Pine Nuts have 46.98929625 g of Omega 6 per 5 ounces, which is 276% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18.5 g
14.3%
Dried Pine Nuts have 18.540573 g of Carbohydrate per 5 ounces, which is 14.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars5.1 g
7%
Dried Pine Nuts have 5.08873525 g of Sugars per 5 ounces, which is 7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber5.24 g
14%
Dried Pine Nuts have 5.2446575 g of Fiber per 5 ounces, which is 14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein19.4 g
34.7%
Dried Pine Nuts have 19.40523275 g of Protein per 5 ounces, which is 34.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Pine Nuts
Vitamin A1.4 μg
0.16%
RAE, retinol activity equivalents
Dried Pine Nuts have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Vitamin B10.52 mg
43%
Thiamine
Dried Pine Nuts have 0.5159609 mg of Vitamin B1 per 5 ounces, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.32 mg
24.8%
Riboflavin
Dried Pine Nuts have 0.321766825 mg of Vitamin B2 per 5 ounces, which is 24.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B36.2 mg
39%
Niacin, nicotinic acid, niacinamide
Dried Pine Nuts have 6.218462825 mg of Vitamin B3 per 5 ounces, which is 39% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.13 mg
10.2%
Pyridoxine
Dried Pine Nuts have 0.13324265 mg of Vitamin B6 per 5 ounces, which is 10.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B948 μg
12%
Folates and Folic Acid
Dried Pine Nuts have 48.19415 μg of Vitamin B9 per 5 ounces, which is 12% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C1.13 mg
1.26%
Ascorbic acid
Dried Pine Nuts have 1.13398 mg of Vitamin C per 5 ounces, which is 1.26% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E13.2 mg
88%
Tocopherols and Tocotrienols
Dried Pine Nuts have 13.22504175 mg of Vitamin E per 5 ounces, which is 88% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K76.4 μg
63.7%
Phytomenadione or phylloquinone
Dried Pine Nuts have 76.4019025 μg of Vitamin K per 5 ounces, which is 63.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts
Calcium22.7 mg
2.27%
Dried Pine Nuts have 22.6796 mg of Calcium per 5 ounces, which is 2.27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.88 mg
209%
Dried Pine Nuts have 1.8767369 mg of Copper per 5 ounces, which is 209% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron7.84 mg
98%
Dried Pine Nuts have 7.83863675 mg of Iron per 5 ounces, which is 98% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium356 mg
84.7%
Dried Pine Nuts have 355.786225 mg of Magnesium per 5 ounces, which is 84.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese12.5 mg
542%
Dried Pine Nuts have 12.47661495 mg of Manganese per 5 ounces, which is 542% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus815 mg
116%
Dried Pine Nuts have 815.048125 mg of Phosphorus per 5 ounces, which is 116% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium846 mg
25%
Dried Pine Nuts have 846.232575 mg of Potassium per 5 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.99 μg
1.8%
Dried Pine Nuts have 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.83 mg
0.19%
Dried Pine Nuts have 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc9.14 mg
83%
Dried Pine Nuts have 9.14271375 mg of Zinc per 5 ounces, which is 83% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water3.23 g
0.087%
Dried Pine Nuts have 3.231843 g of Water per 5 ounces, which is 0.087% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Dried Pine Nuts:
5 ounces of Pine Nuts has outstanding amounts of Vitamin E.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin K. It also has a good amount of Vitamin B6 and Vitamin B9. While 5 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 5 ounces of Dried Pine Nuts:
5 ounces of Pine Nuts has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It is an excellent source of Potassium. While 5 ounces of product has trace amounts of Calcium and Selenium, it has no Sodium.
Macronutrients in 5 ounces of Dried Pine Nuts:
5 ounces of Pine Nuts has outstanding amounts of Fat and Omega 6.
It is an excellent source of Saturated Fat and Protein. It also has a good amount of Omega 3, Carbohydrate, Sugars and Fiber.



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