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Nutrients in 7 ounces of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs
8%
85%
7%
7 oz ▼

Macro Nutrients

Pine Nuts
Energy1336 kcal
46%
Dried Pine Nuts have 1335.544945 kcal of Energy per 7 ounces, which is 46% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat136 g
140%
Dried Pine Nuts have 135.67787205 g of Fat per 7 ounces, which is 140% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein27 g
48.5%
Dried Pine Nuts have 27.16732585 g of Protein per 7 ounces, which is 48.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate26 g
20%
Dried Pine Nuts have 25.9568022 g of Carbohydrate per 7 ounces, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.12 g
9.83%
Dried Pine Nuts have 7.12422935 g of Sugars per 7 ounces, which is 9.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fiber7.34 g
19.3%
Dried Pine Nuts have 7.3425205 g of Fiber per 7 ounces, which is 19.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pine Nuts have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Saturated Fat9.72 g
30.4%
Dried Pine Nuts have 9.721894035 g of Saturated Fat per 7 ounces, which is 30.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
20.3%
Dried Pine Nuts have 0.32545226 g of Omega 3 per 7 ounces, which is 20.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 665.8 g
387%
Dried Pine Nuts have 65.78501475 g of Omega 6 per 7 ounces, which is 387% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Water4.52 g
0.12%
Dried Pine Nuts have 4.5245802 g of Water per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins

Pine Nuts
Vitamin A2 μg
0.22%
Dried Pine Nuts have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.72 mg
60%
Dried Pine Nuts have 0.72234526 mg of Thiamine per 7 ounces, which is 60% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.45 mg
34.7%
Dried Pine Nuts have 0.450473555 mg of Vitamin B2 per 7 ounces, which is 34.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B38.7 mg
54.4%
Dried Pine Nuts have 8.705847955 mg of Vitamin B3 per 7 ounces, which is 54.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.19 mg
14.3%
Dried Pine Nuts have 0.18653971 mg of Vitamin B6 per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Dried Pine Nuts have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C1.6 mg
1.76%
Dried Pine Nuts have 1.587572 mg of Vitamin C per 7 ounces, which is 1.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Dried Pine Nuts have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Vitamin E18.5 mg
123%
Dried Pine Nuts have 18.51505845 mg of Vitamin E per 7 ounces, which is 123% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K107 μg
89%
Dried Pine Nuts have 106.9626635 μg of Vitamin K per 7 ounces, which is 89% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Folate67.5 μg
17%
Dried Pine Nuts have 67.47181 μg of Folate per 7 ounces, which is 17% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

Pine Nuts
Calcium31.8 mg
3.18%
Dried Pine Nuts have 31.75144 mg of Calcium per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.63 mg
292%
Dried Pine Nuts have 2.62743166 mg of Copper per 7 ounces, which is 292% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron11 mg
137%
Dried Pine Nuts have 10.97409145 mg of Iron per 7 ounces, which is 137% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium498 mg
119%
Dried Pine Nuts have 498.100715 mg of Magnesium per 7 ounces, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese17.5 mg
759%
Dried Pine Nuts have 17.46726093 mg of Manganese per 7 ounces, which is 759% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus1141 mg
163%
Dried Pine Nuts have 1141.067375 mg of Phosphorus per 7 ounces, which is 163% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1185 mg
35%
Dried Pine Nuts have 1184.725605 mg of Potassium per 7 ounces, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.53%
Dried Pine Nuts have 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Dried Pine Nuts have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc12.8 mg
116%
Dried Pine Nuts have 12.79979925 mg of Zinc per 7 ounces, which is 116% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 7 ounces of Dried Pine Nuts:
7 ounces of Pine Nuts has outstanding amounts of Vitamin E and Vitamin K.
It is an excellent source of Thiamine, Vitamin B2 and Vitamin B3. It also has a good amount of Vitamin B6 and Folate. While 7 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 7 ounces of Dried Pine Nuts:
7 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 some Calcium and Selenium. It has no Sodium.
Macronutrients in 7 ounces of Dried Pine Nuts:
7 ounces of Pine Nuts has outstanding amounts of Fat and Omega 6.
It is an excellent source of Protein, Saturated Fat and Omega 3. It also has a good amount of Carbohydrate, Sugars and Fiber.



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