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Comparing Nutrients in 100 calories Pine NutsVS Broccoli

Weight per 100 calories

Pine Nuts
15g
Broccoli
294g

Pine Nuts have 19.8 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Pine Nuts or Broccoli?

Macros Ratio

Protein Fat Carbs

Pine Nuts
8%
85%
7%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
10.5%10g
Fat
1.12%1.1g
10 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.27%0.73g
Saturated Fat
1.05%0.34g
0.73 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1.52%0.024g
Omega 3
11.6%0.19g
0.024 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
29%4.93g
Omega 6
0.85%0.14g
4.93 gvs0.14 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
1.5%1.94g
Carbohydrate
15%19.5g
1.94 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
0.74%0.53g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.53 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.014%0.01g
Fructose
2.76%2g
≤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]
0.01 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.01g
Glucose
%1.44g
0.01 gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.51g
Sucrose
%0.29g
0.51 gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
1.45%0.55g
Fiber
20%7.65g
0.55 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
3.63%2.03g
Protein
15%8.3g
2.03 gvs8.3 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

0.017%0.15μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0.15 μgvs91 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
4.5%0.054mg
Vitamin B1
17.4%0.21mg
Thiamine
0.054 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
2.6%0.034mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.034 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
4.07%0.65mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.65 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0.93%0.047mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.047 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.07%0.014mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.014 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.4%1.9μg
Vitamin B7
NA
Biotin
1.9 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
1.26%5.05μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
5.05 μgvs185 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.13%0.12mg
Vitamin C
292%262mg
Ascorbic acid
0.12 mgvs262 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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9.24%1.4mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
1.4 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6.67%8μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
8 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.24%2.38mg
Calcium
14%138mg
2.38 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg
Copper
16%0.14mg
0.2 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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 .

Find Nuts and Seeds rich in Fluoride
10.3%0.82mg
Iron
27%2.15mg
0.82 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
8.88%37.3mg
Magnesium
14.7%61.8mg
37.3 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
57%1.3mg
Manganese
27%0.62mg
1.3 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
1.1%0.49μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
0.49 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
12.2%85.4mg
Phosphorus
27.7%194mg
85.4 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
2.6%88.7mg
Potassium
27.3%929mg
88.7 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
0.19%0.1μg
Selenium
13.4%7.35μg
0.1 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.02%0.3mg
Sodium
6.47%97mg
0.3 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
8.7%0.96mg
Zinc
11%1.2mg
0.96 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.009%0.34g
Water
7.1%263g
0.34 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Pine Nuts vs Broccoli:
Comparing minerals per 100 calories for Pine Nuts vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: