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Nutrients in 5 ounces of Pinyon Pine Nuts

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

Macros Ratio

Protein Fat Carbs
7%
82%
11%
5 oz ▼

Macro Nutrients

Pinyon Pine Nuts
Energy892 kcal
30.7%
Dried Pinyon Pine Nuts have 891.591775 kcal of Energy per 5 ounces, which is 30.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat86.4 g
89%
Dried Pinyon Pine Nuts have 86.4376255 g of Fat per 5 ounces, which is 89% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat13.3 g
41.5%
Dried Pinyon Pine Nuts have 13.291663075 g of Saturated Fat per 5 ounces, which is 41.5% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.1 g
69.7%
Dried Pinyon Pine Nuts have 1.115552825 g of Omega 3 per 5 ounces, which is 69.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 635.3 g
207%
Dried Pinyon Pine Nuts have 35.26961295 g of Omega 6 per 5 ounces, which is 207% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pinyon 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
Carbohydrate27.4 g
21%
Dried Pinyon Pine Nuts have 27.3572675 g of Carbohydrate per 5 ounces, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber15 g
40%
Dried Pinyon Pine Nuts have 15.1669825 g of Fiber per 5 ounces, which is 40% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16.4 g
29.3%
Dried Pinyon Pine Nuts have 16.40018575 g of Protein per 5 ounces, which is 29.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pinyon Pine Nuts
Vitamin A1.4 μg
0.16%
RAE, retinol activity equivalents
Dried Pinyon 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 B11.76 mg
147%
Thiamine
Dried Pinyon Pine Nuts have 1.761921425 mg of Vitamin B1 per 5 ounces, which is 147% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg
24.3%
Riboflavin
Dried Pinyon Pine Nuts have 0.316096925 mg of Vitamin B2 per 5 ounces, which is 24.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.2 mg
38.7%
Niacin, nicotinic acid, niacinamide
Dried Pinyon Pine Nuts have 6.19436575 mg of Vitamin B3 per 5 ounces, which is 38.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg
5.95%
Pantothenic acid
Dried Pinyon Pine Nuts have 0.29766975 mg of Vitamin B5 per 5 ounces, which is 5.95% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.16 mg
12%
Pyridoxine
Dried Pinyon Pine Nuts have 0.157339725 mg of Vitamin B6 per 5 ounces, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B982.2 μg
20.6%
Folates and Folic Acid
Dried Pinyon Pine Nuts have 82.21355 μg of Vitamin B9 per 5 ounces, which is 20.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pinyon 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 C2.83 mg
3.15%
Ascorbic acid
Dried Pinyon Pine Nuts have 2.83495 mg of Vitamin C per 5 ounces, which is 3.15% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pinyon 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Pinyon Pine Nuts
Calcium11.3 mg
1.13%
Dried Pinyon Pine Nuts have 11.3398 mg of Calcium per 5 ounces, which is 1.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.47 mg
163%
Dried Pinyon Pine Nuts have 1.467086625 mg of Copper per 5 ounces, which is 163% 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
Iron4.34 mg
54.2%
Dried Pinyon Pine Nuts have 4.3374735 mg of Iron per 5 ounces, which is 54.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium332 mg
79%
Dried Pinyon Pine Nuts have 331.68915 mg of Magnesium per 5 ounces, which is 79% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese6.14 mg
267%
Dried Pinyon Pine Nuts have 6.141919175 mg of Manganese per 5 ounces, which is 267% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus49.6 mg
7.1%
Dried Pinyon Pine Nuts have 49.611625 mg of Phosphorus per 5 ounces, which is 7.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium890 mg
26%
Dried Pinyon Pine Nuts have 890.1743 mg of Potassium per 5 ounces, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium102 mg
6.8%
Dried Pinyon Pine Nuts have 102.0582 mg of Sodium per 5 ounces, which is 6.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.07 mg
55%
Dried Pinyon Pine Nuts have 6.066793 mg of Zinc per 5 ounces, which is 55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water8.36 g
0.23%
Dried Pinyon Pine Nuts have 8.3631025 g of Water per 5 ounces, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Dried Pinyon Pine Nuts:
Minerals in 5 ounces of Dried Pinyon Pine Nuts:
Macronutrients in 5 ounces of Dried Pinyon Pine Nuts:



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