Comparing Nutrients in 300 calories Pine NutsVS Oil Roasted Pecans

Weight per 300 calories

Pine Nuts

44.6g

Oil Roasted Pecans

42g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Pine Nuts or Oil Roasted Pecans?

Macros Ratio

Protein Fat Carbs

Pine Nuts

85%

Oil Roasted Pecans

88%

300 kcal ▼

Macro Nutrients

Pine Nutsvs Oil Roasted Pecans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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31.4%30.5g

Fat

32.5%31.6g

30.5 gvs31.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.82%2.2g

Saturated Fat

9.5%3.04g

2.2 gvs3.04 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.57%0.073g

Omega 3

27%0.43g

0.073 gvs0.43 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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87%14.8g

Omega 6

55.7%9.46g

14.8 gvs9.46 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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4.5%5.83g

Carbohydrate

4.2%5.46g

5.83 gvs5.46 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.2%1.6g

Sugars

2.3%1.67g

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

1.6 gvs1.67 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.043%0.031g

Fructose

0.023%0.017g

≤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]

0.031 gvs0.017 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.031g

Glucose

%0.017g

0.031 gvs0.017 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.54g

Sucrose

%1.64g

1.54 gvs1.64 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.34%1.65g

Fiber

10.5%4g

1.65 gvs4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11%6.1g

Protein

6.9%3.86g

6.1 gvs3.86 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Pine Nutsvs Oil Roasted Pecans

0.05%0.45μg

Vitamin A

0.23%2.1μg

RAE, retinol activity equivalents

0.45 μgvs2.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

13.5%0.16mg

Vitamin B1

16.5%0.2mg

Thiamine

0.16 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.8%0.1mg

Vitamin B2

3.55%0.046mg

Riboflavin

0.1 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.2%1.96mg

Vitamin B3

3.15%0.5mg

Niacin, nicotinic acid, niacinamide

1.96 mgvs0.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg

Vitamin B5

6.2%0.31mg

Pantothenic acid

0.14 mgvs0.31 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.22%0.042mg

Vitamin B6

6.04%0.078mg

Pyridoxine

0.042 mgvs0.078 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%5.75μg

Vitamin B7

Biotin

5.75 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.8%15μg

Vitamin B9

1.57%6.3μg

Folates and Folic Acid

15 μgvs6.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.4%0.36mg

Vitamin C

0.33%0.29mg

Ascorbic acid

0.36 mgvs0.29 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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27.7%4.16mg

Vitamin E

7.08%1.06mg

Tocopherols and Tocotrienols

4.16 mgvs1.06 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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20%24μg

Vitamin K

Phytomenadione or phylloquinone

24 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pine Nutsvs Oil Roasted Pecans

0.71%7.13mg

Calcium

2.8%28mg

7.13 mgvs28 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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65.6%0.59mg

Copper

56%0.5mg

0.59 mgvs0.5 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31%2.47mg

Iron

13%1.04mg

2.47 mgvs1.04 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26.6%112mg

Magnesium

12%50.8mg

112 mgvs50.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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171%3.92mg

Manganese

67.5%1.55mg

3.92 mgvs1.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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3.25%1.46μg

Molybdenum

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

1.46 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36.6%256mg

Phosphorus

15.8%110mg

256 mgvs110 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.83%266mg

Potassium

4.84%164mg

266 mgvs164 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.57%0.31μg

Selenium

4.58%2.5μg

0.31 μgvs2.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.059%0.89mg

Sodium

0.028%0.42mg

0.89 mgvs0.42 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26%2.88mg

Zinc

17%1.88mg

2.88 mgvs1.88 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.027%1g

Water

0.013%0.47g

1 gvs0.47 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pine Nuts vs Oil Roasted Pecans:

Dried Pine Nuts have 2.2 times more Vitamin B2, 3.9 times more Vitamin B3, 2.4 times more Vitamin B9 and 3.9 times more Vitamin E than Oil Roasted Pecans.
While Oil Roasted Pecans contain 2.2 times more Vitamin B5 and 1.9 times more Vitamin B6 than Dried Pine Nuts.
Both Dried Pine Nuts and Oil Roasted Pecans have similar amounts of Vitamin B1 per 300 kcal.
Both Dried Pine Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pine Nuts vs Oil Roasted Pecans:

Dried Pine Nuts have 2.4 times more Iron, 2.2 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium and 1.5 times more Zinc than Oil Roasted Pecans.
While Oil Roasted Pecans contain 8.1 times more Selenium than Dried Pine Nuts.
Both Dried Pine Nuts and Oil Roasted Pecans have similar amounts of Copper per 300 kcal.
Both Dried Pine Nuts as well as Oil Roasted Pecans have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dried Pine Nuts have 1.6 times more Omega 6 and 1.6 times more Protein than Oil Roasted Pecans.
While Oil Roasted Pecans contain 1.4 times more Saturated Fat, 5.9 times more Omega 3 and 2.4 times more Fiber than Dried Pine Nuts.
Both Dried Pine Nuts and Oil Roasted Pecans have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Dried Pine Nuts as well as Oil Roasted Pecans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pine NutsVS Pinyon Pine NutsOil Roasted PecansVS Pinyon Pine NutsPine NutsVS Dried PilinutsOil Roasted PecansVS Dried Pilinuts

Compare Foods

Comparing Nutrients in 300 calories Pine NutsVS Oil Roasted Pecans

Weight per 300 calories

Which food has more nutrients per 300 calories - Pine Nuts or Oil Roasted Pecans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: