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Nutrients in 500 calories of Pinyon Pine Nuts

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

Weight per 500 Calories

Pinyon Pine Nuts
79.5g

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

Macros Ratio

Protein Fat Carbs
7%
82%
11%
500 kcal ▼

Macro Nutrients

Pinyon Pine Nuts
Energy500 kcal
17.2%
Dried Pinyon Pine Nuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat48.5 g
50%
Dried Pinyon Pine Nuts have 48.473767885533 g of Fat per 500 calories, which is 50% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat7.45 g
23.3%
Dried Pinyon Pine Nuts have 7.4538950715421 g of Saturated Fat per 500 calories, which is 23.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.63 g
39%
Dried Pinyon Pine Nuts have 0.62559618441971 g of Omega 3 per 500 calories, which is 39% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 619.8 g
116%
Dried Pinyon Pine Nuts have 19.779014308426 g of Omega 6 per 500 calories, which is 116% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pinyon Pine Nuts have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate15.3 g
12%
Dried Pinyon Pine Nuts have 15.341812400636 g of Carbohydrate per 500 calories, which is 12% of the Recommended Dietary Allowance of 130g per day 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
Fiber8.5 g
22.4%
Dried Pinyon Pine Nuts have 8.5055643879173 g of Fiber per 500 calories, which is 22.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.2 g
16.4%
Dried Pinyon Pine Nuts have 9.1971383147854 g of Protein per 500 calories, which is 16.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pinyon Pine Nuts
Vitamin A0.79 μg
0.088%
RAE, retinol activity equivalents
Dried Pinyon Pine Nuts have 0.79491255961844 μg of Vitamin A per 500 calories, which is 0.088% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.99 mg
82.3%
Thiamine
Dried Pinyon Pine Nuts have 0.98807631160572 mg of Vitamin B1 per 500 calories, which is 82.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
13.6%
Riboflavin
Dried Pinyon Pine Nuts have 0.17726550079491 mg of Vitamin B2 per 500 calories, which is 13.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.47 mg
21.7%
Niacin, nicotinic acid, niacinamide
Dried Pinyon Pine Nuts have 3.4737678855326 mg of Vitamin B3 per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.17 mg
3.34%
Pantothenic acid
Dried Pinyon Pine Nuts have 0.16693163751987 mg of Vitamin B5 per 500 calories, which is 3.34% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.088 mg
6.8%
Pyridoxine
Dried Pinyon Pine Nuts have 0.088235294117647 mg of Vitamin B6 per 500 calories, which is 6.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B946 μg
11.5%
Folates and Folic Acid
Dried Pinyon Pine Nuts have 46.10492845787 μg of Vitamin B9 per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pinyon Pine Nuts have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.6 mg
1.77%
Ascorbic acid
Dried Pinyon Pine Nuts have 1.5898251192369 mg of Vitamin C per 500 calories, which is 1.77% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pinyon Pine Nuts have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day 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
Calcium6.36 mg
0.64%
Dried Pinyon Pine Nuts have 6.3593004769475 mg of Calcium per 500 calories, which is 0.64% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.82 mg
91%
Dried Pinyon Pine Nuts have 0.82273449920509 mg of Copper per 500 calories, which is 91% of the Recommended Dietary Allowance of 0.9mg per day 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
Iron2.43 mg
30.4%
Dried Pinyon Pine Nuts have 2.4324324324324 mg of Iron per 500 calories, which is 30.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium186 mg
44.3%
Dried Pinyon Pine Nuts have 186.00953895072 mg of Magnesium per 500 calories, which is 44.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese3.44 mg
150%
Dried Pinyon Pine Nuts have 3.4443561208267 mg of Manganese per 500 calories, which is 150% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus28 mg
3.97%
Dried Pinyon Pine Nuts have 27.821939586645 mg of Phosphorus per 500 calories, which is 3.97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium499 mg
14.7%
Dried Pinyon Pine Nuts have 499.20508744038 mg of Potassium per 500 calories, which is 14.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium57.2 mg
3.8%
Dried Pinyon Pine Nuts have 57.233704292528 mg of Sodium per 500 calories, which is 3.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.4 mg
31%
Dried Pinyon Pine Nuts have 3.4022257551669 mg of Zinc per 500 calories, which is 31% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.7 g
0.13%
Dried Pinyon Pine Nuts have 4.6899841017488 g of Water per 500 calories, which is 0.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Dried Pinyon Pine Nuts:
Minerals in 500 calories of Dried Pinyon Pine Nuts:
Macronutrients in 500 calories of Dried Pinyon Pine Nuts:



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