Nutrients in 5 ounces of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs

85%

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

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

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

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

Fructose0.099 g

0.14%

≤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 0.09922325 g of Fructose per 5 ounces, which is 0.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.099 g

Dried Pine Nuts have 0.09922325 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose4.9 g

Dried Pine Nuts have 4.89028875 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g 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
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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
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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
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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
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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
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Vitamin B50.44 mg

8.87%

Pantothenic acid

Dried Pine Nuts have 0.443669675 mg of Vitamin B5 per 5 ounces, which is 8.87% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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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 B718.3 μg

61%

Biotin

Dried Pine Nuts have 18.2854275 μg of Vitamin B7 per 5 ounces, which is 61% of the Recommended Dietary Allowance of 30μg 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

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
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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

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
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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

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

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

Molybdenum4.65 μg

10.3%

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

Dried Pine Nuts have 4.649318 μg of Molybdenum per 5 ounces, which is 10.3% of the Recommended Dietary Allowance of 45μg 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, Vitamin B7 and Vitamin K.
It also has a good amount of Vitamin B5, 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.
It also has a good amount of Molybdenum.
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.
It has no Fructose, Glucose and Sucrose.

Compare Dried Pine Nuts with:

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Food Info

Nutrients in 5 ounces of Pine Nuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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