Food Nutrient Profile - Pinyon Pine Nuts

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Nutrients in 100 grams of Pinyon Pine Nuts

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

Macros Ratio

Protein Fat Carbs
7%
82%
11%
100 g ▼

Macro Nutrients

Pinyon Pine Nuts
Energy629 kcal
21.7%
Dried Pinyon Pine Nuts provide 629kcal of Energy per 100 grams, meeting 21.7% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat61 g
63%
Dried Pinyon Pine Nuts provide 61g of Fat per 100 grams, meeting 63% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat9.38 g
29.3%
Dried Pinyon Pine Nuts provide 9.38g of Saturated Fat per 100 grams, meeting 29.3% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.79 g
49%
Dried Pinyon Pine Nuts provide 0.79g of Omega 3 per 100 grams, meeting 49% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 625 g
146%
Dried Pinyon Pine Nuts provide 25g of Omega 6 per 100 grams, meeting 146% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Dried Pinyon Pine Nuts provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate19.3 g
15%
Dried Pinyon Pine Nuts provide 19.3g of Carbohydrate per 100 grams, meeting 15% of the Recommended Dietary Allowance (RDA) of 130g 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
Fiber10.7 g
28%
Dried Pinyon Pine Nuts provide 10.7g of Fiber per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein11.6 g
20.7%
Dried Pinyon Pine Nuts provide 11.6g of Protein per 100 grams, meeting 20.7% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Pinyon Pine Nuts
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Dried Pinyon Pine Nuts provide 1μg of Vitamin A per 100 grams, meeting 0.11% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B11.24 mg
104%
Thiamine
Dried Pinyon Pine Nuts provide 1.24mg of Vitamin B1 per 100 grams, meeting 104% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.22 mg
17%
Riboflavin
Dried Pinyon Pine Nuts provide 0.22mg of Vitamin B2 per 100 grams, meeting 17% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B34.37 mg
27.3%
Niacin, nicotinic acid, niacinamide
Dried Pinyon Pine Nuts provide 4.37mg of Vitamin B3 per 100 grams, meeting 27.3% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.21 mg
4.2%
Pantothenic acid
Dried Pinyon Pine Nuts provide 0.21mg of Vitamin B5 per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.11 mg
8.54%
Pyridoxine
Dried Pinyon Pine Nuts provide 0.11mg of Vitamin B6 per 100 grams, meeting 8.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B958 μg
14.5%
Folates and Folic Acid
Dried Pinyon Pine Nuts provide 58μg of Vitamin B9 per 100 grams, meeting 14.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pinyon Pine Nuts provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C2 mg
2.22%
Ascorbic acid
Dried Pinyon Pine Nuts provide 2mg of Vitamin C per 100 grams, meeting 2.22% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pinyon Pine Nuts provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU 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
Calcium8 mg
0.8%
Dried Pinyon Pine Nuts provide 8mg of Calcium per 100 grams, meeting 0.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper1.04 mg
115%
Dried Pinyon Pine Nuts provide 1.04mg of Copper per 100 grams, meeting 115% of the Recommended Dietary Allowance (RDA) of 0.9mg 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
Iron3.06 mg
38.3%
Dried Pinyon Pine Nuts provide 3.06mg of Iron per 100 grams, meeting 38.3% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium234 mg
55.7%
Dried Pinyon Pine Nuts provide 234mg of Magnesium per 100 grams, meeting 55.7% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese4.33 mg
188%
Dried Pinyon Pine Nuts provide 4.33mg of Manganese per 100 grams, meeting 188% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus35 mg
5%
Dried Pinyon Pine Nuts provide 35mg of Phosphorus per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium628 mg
18.5%
Dried Pinyon Pine Nuts provide 628mg of Potassium per 100 grams, meeting 18.5% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium
NA
No information available
Sodium72 mg
4.8%
Dried Pinyon Pine Nuts provide 72mg of Sodium per 100 grams, meeting 4.8% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc4.3 mg
39%
Dried Pinyon Pine Nuts provide 4.3mg of Zinc per 100 grams, meeting 39% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water5.9 g
0.16%
Dried Pinyon Pine Nuts provide 5.9g of Water per 100 grams, meeting 0.16% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Pinyon Pine Nuts Nutritional Information | 100g

Discover the nutritional value of Pinyon Pine Nuts with detailed macro and micronutrient data for 100g of Dried Pinyon Pine Nuts. Learn about the health benefits and nutritional content of this delicious nut.

When it comes to vitamins, 100 grams of Pinyon Pine Nuts truly shine. They are particularly rich in Vitamin B1 (Thiamine), making them an outstanding source of this essential nutrient. Additionally, these nuts are an excellent source of Vitamin B3 (Niacin), which plays a crucial role in energy metabolism and maintaining healthy skin.

But that's not all—Pinyon Pine Nuts also provide a good amount of Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine), and Vitamin B9 (Folate). These vitamins are vital for red blood cell production, brain health, and DNA synthesis.

While they contain some Vitamin B5 (Pantothenic Acid), it's worth noting that Pinyon Pine Nuts have only trace amounts of Vitamin C and lack Vitamin A, Vitamin B12, and Vitamin D.

Pinyon Pine Nuts are a mineral powerhouse. They boast outstanding amounts of Copper and Manganese, both of which are essential for antioxidant defense and bone health. They are also an excellent source of Iron, Magnesium, and Zinc. These minerals are crucial for oxygen transport, muscle function, and immune support.

Moreover, Pinyon Pine Nuts provide a good amount of Potassium, which helps regulate fluid balance and muscle contractions. They also contain some Phosphorus and Sodium, contributing to bone health and electrolyte balance. Although they have trace amounts of Calcium, every bit helps in maintaining strong bones and teeth.

When it comes to macronutrients, Pinyon Pine Nuts are exceptional. They are particularly rich in Omega-6 fatty acids, which are essential for brain function and cell growth. These nuts are also an excellent source of Fat, including Saturated Fat, and Omega-3 fatty acids, which are beneficial for heart health.

In addition, Pinyon Pine Nuts provide an excellent amount of Fiber and Protein, making them a great choice for digestive health and muscle repair. They also contain a good amount of Carbohydrates, offering a quick source of energy.

In summary, Pinyon Pine Nuts are a nutrient-dense food that can significantly contribute to a balanced, whole-food, plant-based diet. Whether you're looking to boost your vitamin intake, mineral levels, or macronutrient balance, these nuts are a fantastic choice.

Frequently Asked Questions about Pinyon Pine Nuts

What are the health benefits of Pinyon Pine Nuts?

Pinyon pine nuts are a good source of healthy fats, protein, and essential minerals like magnesium and iron. They also contain antioxidants and may help in reducing inflammation and improving heart health. However, it's important to consume them in moderation due to their high calorie content.

Are there any potential risks or side effects of consuming Pinyon Pine Nuts?

Pinyon pine nuts are generally safe to consume and are a good source of healthy fats, protein, and antioxidants. However, some people may experience allergic reactions to pine nuts. Additionally, consuming large amounts of pine nuts can sometimes cause a temporary condition called "pine mouth" which can cause a metallic taste in the mouth. It is always recommended to consume pine nuts in moderation as part of a balanced diet.

Can I lose weight by eating more Pinyon Pine Nuts?

Pinyon pine nuts can be a healthy addition to a balanced diet due to their nutrient content, including healthy fats and protein. However, weight loss ultimately comes down to creating a calorie deficit, so incorporating pine nuts into your diet in moderation as part of a well-rounded meal plan can support your weight loss goals. Remember to focus on overall dietary patterns and portion sizes for sustainable weight loss.

Can I gain more muscles by eating more Pinyon Pine Nuts if I train consistently?

Pinyon pine nuts are a good source of healthy fats and protein, which are important for muscle growth. However, to gain muscle mass, it's essential to consume a variety of plant-based protein sources, along with a well-balanced diet that includes a sufficient amount of calories and regular strength training. Incorporating a variety of plant-based proteins such as legumes, tofu, tempeh, nuts, seeds, and whole grains will help support muscle growth and overall health.

Can I eat Pinyon Pine Nuts if I have diabetes?

Yes, Pinyon Pine Nuts can be a healthy addition to a diabetic diet. They are rich in healthy fats, protein, and fiber, which can help stabilize blood sugar levels. However, it's important to consume them in moderation as they are calorie-dense. Be mindful of portion sizes and consider incorporating them into balanced meals to prevent blood sugar spikes.

Can I consume Pinyon Pine Nuts if I am on a Keto diet?

Yes, you can consume Pinyon Pine Nuts on a Keto diet as they are low in carbohydrates and high in healthy fats, making them a suitable option for this diet. Just be mindful of portion sizes as nuts are calorie-dense.

Can I eat Pinyon Pine Nuts if I am on a low fat diet?

Yes, Pinyon Pine Nuts are a good source of healthy fats, including monounsaturated and polyunsaturated fats. While they do contain fats, they can still be included in a low-fat diet in moderation as part of a balanced plant-based diet.

What is the environmental impact of producing Pinyon Pine Nuts?

Pinyon pine nuts have a relatively low environmental impact compared to other nuts. They require minimal water and resources to grow, making them a more sustainable option. Additionally, pinyon pine trees can help prevent soil erosion and provide habitat for wildlife. However, it's important to consider factors such as transportation and packaging when assessing the overall environmental impact of any food product.




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