Nutrients in 100 calories of Pinyon Pine Nuts

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

Weight per 100 Calories

Pinyon Pine Nuts

16g

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

Macros Ratio

Protein Fat Carbs

82%

11%

100 kcal ▼

Macro Nutrients

Pinyon Pine Nuts

Energy100 kcal

3.45%

Dried Pinyon Pine Nuts have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat9.7 g

10%

Dried Pinyon Pine Nuts have 9.6947535771065 g of Fat per 100 calories, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.5 g

4.66%

Dried Pinyon Pine Nuts have 1.4907790143084 g of Saturated Fat per 100 calories, which is 4.66% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.13 g

7.8%

Dried Pinyon Pine Nuts have 0.12511923688394 g of Omega 3 per 100 calories, which is 7.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 63.96 g

23.3%

Dried Pinyon Pine Nuts have 3.9558028616852 g of Omega 6 per 100 calories, which is 23.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Pinyon Pine Nuts have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate3.07 g

2.36%

Dried Pinyon Pine Nuts have 3.0683624801272 g of Carbohydrate per 100 calories, which is 2.36% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber1.7 g

4.48%

Dried Pinyon Pine Nuts have 1.7011128775835 g of Fiber per 100 calories, which is 4.48% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.84 g

3.3%

Dried Pinyon Pine Nuts have 1.8394276629571 g of Protein per 100 calories, which is 3.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Pinyon Pine Nuts

Vitamin A0.16 μg

0.018%

RAE, retinol activity equivalents

Dried Pinyon Pine Nuts have 0.15898251192369 μg of Vitamin A per 100 calories, which is 0.018% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.2 mg

16.5%

Thiamine

Dried Pinyon Pine Nuts have 0.19761526232114 mg of Vitamin B1 per 100 calories, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.035 mg

2.73%

Riboflavin

Dried Pinyon Pine Nuts have 0.035453100158983 mg of Vitamin B2 per 100 calories, which is 2.73% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.69 mg

4.34%

Niacin, nicotinic acid, niacinamide

Dried Pinyon Pine Nuts have 0.69475357710652 mg of Vitamin B3 per 100 calories, which is 4.34% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.033 mg

0.67%

Pantothenic acid

Dried Pinyon Pine Nuts have 0.033386327503975 mg of Vitamin B5 per 100 calories, which is 0.67% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.018 mg

1.36%

Pyridoxine

Dried Pinyon Pine Nuts have 0.017647058823529 mg of Vitamin B6 per 100 calories, which is 1.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B99.22 μg

2.3%

Folates and Folic Acid

Dried Pinyon Pine Nuts have 9.2209856915739 μg of Vitamin B9 per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Pinyon Pine Nuts have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0.32 mg

0.35%

Ascorbic acid

Dried Pinyon Pine Nuts have 0.31796502384738 mg of Vitamin C per 100 calories, which is 0.35% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Pinyon Pine Nuts have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Pinyon Pine Nuts

Calcium1.27 mg

0.13%

Dried Pinyon Pine Nuts have 1.2718600953895 mg of Calcium per 100 calories, which is 0.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

18.3%

Dried Pinyon Pine Nuts have 0.16454689984102 mg of Copper per 100 calories, which is 18.3% 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

Iron0.49 mg

6.1%

Dried Pinyon Pine Nuts have 0.48648648648649 mg of Iron per 100 calories, which is 6.1% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium37.2 mg

8.86%

Dried Pinyon Pine Nuts have 37.201907790143 mg of Magnesium per 100 calories, which is 8.86% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.69 mg

30%

Dried Pinyon Pine Nuts have 0.68887122416534 mg of Manganese per 100 calories, which is 30% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus5.56 mg

0.79%

Dried Pinyon Pine Nuts have 5.5643879173291 mg of Phosphorus per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium100 mg

2.94%

Dried Pinyon Pine Nuts have 99.841017488076 mg of Potassium per 100 calories, which is 2.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium11.4 mg

0.76%

Dried Pinyon Pine Nuts have 11.446740858506 mg of Sodium per 100 calories, which is 0.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.68 mg

6.2%

Dried Pinyon Pine Nuts have 0.68044515103339 mg of Zinc per 100 calories, which is 6.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.94 g

0.025%

Dried Pinyon Pine Nuts have 0.93799682034976 g of Water per 100 calories, which is 0.025% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Dried Pinyon Pine Nuts:

100 calories of Pinyon Pine Nuts has a good amount of Vitamin B1.
It has some Vitamin B2 and Vitamin B3.
While 100 calories of product has trace amounts of Vitamin B6 and Vitamin B9, it has no Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 calories of Dried Pinyon Pine Nuts:

100 calories of Pinyon Pine Nuts is an excellent source of Manganese.
It has a good amount of Copper and Magnesium.
It also has some Iron, Potassium and Zinc.
While 100 calories of product has trace amounts of Phosphorus and Sodium, it has no Calcium.

Macronutrients in 100 calories of Dried Pinyon Pine Nuts:

100 calories of Pinyon Pine Nuts is an excellent source of Omega 6.
It has a good amount of Fat and Omega 3.
It also has some Saturated Fat, Fiber and Protein.
The product has trace amounts of Carbohydrate.

Compare Dried Pinyon Pine Nuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Pinyon Pine Nuts

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dried Pinyon Pine Nuts with: