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Nutrients in 7 ounces of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs
8%
85%
7%
7 oz ▼

Macro Nutrients

Pine Nuts
Energy1336 kcal
46%
Dried Pine Nuts have 1335.544945 kcal of Energy per 7 ounces, which is 46% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat136 g
140%
Dried Pine Nuts have 135.67787205 g of Fat per 7 ounces, which is 140% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat9.72 g
30.4%
Dried Pine Nuts have 9.721894035 g of Saturated Fat per 7 ounces, which is 30.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.33 g
20.3%
Dried Pine Nuts have 0.32545226 g of Omega 3 per 7 ounces, which is 20.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 665.8 g
387%
Dried Pine Nuts have 65.78501475 g of Omega 6 per 7 ounces, which is 387% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Pine Nuts have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate26 g
20%
Dried Pine Nuts have 25.9568022 g of Carbohydrate per 7 ounces, which is 20% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars7.12 g
9.83%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pine Nuts have 7.12422935 g of Sugars per 7 ounces, which is 9.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.14 g
0.19%
≤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]
Dried Pine Nuts have 0.13891255 g of Fructose per 7 ounces, which is 0.19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.14 g
%
Dried Pine Nuts have 0.13891255 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose6.85 g
%
Dried Pine Nuts have 6.84640425 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber7.34 g
19.3%
Dried Pine Nuts have 7.3425205 g of Fiber per 7 ounces, which is 19.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein27 g
48.5%
Dried Pine Nuts have 27.16732585 g of Protein per 7 ounces, which is 48.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pine Nuts
Vitamin A2 μg
0.22%
RAE, retinol activity equivalents
Dried Pine Nuts have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg
60%
Thiamine
Dried Pine Nuts have 0.72234526 mg of Vitamin B1 per 7 ounces, which is 60% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg
34.7%
Riboflavin
Dried Pine Nuts have 0.450473555 mg of Vitamin B2 per 7 ounces, which is 34.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.7 mg
54.4%
Niacin, nicotinic acid, niacinamide
Dried Pine Nuts have 8.705847955 mg of Vitamin B3 per 7 ounces, which is 54.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg
12.4%
Pantothenic acid
Dried Pine Nuts have 0.621137545 mg of Vitamin B5 per 7 ounces, which is 12.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg
14.3%
Pyridoxine
Dried Pine Nuts have 0.18653971 mg of Vitamin B6 per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B725.6 μg
85.3%
Biotin
Dried Pine Nuts have 25.5995985 μg of Vitamin B7 per 7 ounces, which is 85.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B967.5 μg
17%
Folates and Folic Acid
Dried Pine Nuts have 67.47181 μg of Vitamin B9 per 7 ounces, which is 17% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Pine Nuts have 0 μg of Vitamin B12 per 7 ounces, 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
1.76%
Ascorbic acid
Dried Pine Nuts have 1.587572 mg of Vitamin C per 7 ounces, which is 1.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Pine Nuts have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E18.5 mg
123%
Tocopherols and Tocotrienols
Dried Pine Nuts have 18.51505845 mg of Vitamin E per 7 ounces, which is 123% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K107 μg
89%
Phytomenadione or phylloquinone
Dried Pine Nuts have 106.9626635 μg of Vitamin K per 7 ounces, which is 89% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts
Calcium31.8 mg
3.18%
Dried Pine Nuts have 31.75144 mg of Calcium per 7 ounces, which is 3.18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.63 mg
292%
Dried Pine Nuts have 2.62743166 mg of Copper per 7 ounces, which is 292% 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
Iron11 mg
137%
Dried Pine Nuts have 10.97409145 mg of Iron per 7 ounces, which is 137% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium498 mg
119%
Dried Pine Nuts have 498.100715 mg of Magnesium per 7 ounces, which is 119% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese17.5 mg
759%
Dried Pine Nuts have 17.46726093 mg of Manganese per 7 ounces, which is 759% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum6.5 μg
14.5%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Dried Pine Nuts have 6.5090452 μg of Molybdenum per 7 ounces, which is 14.5% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus1141 mg
163%
Dried Pine Nuts have 1141.067375 mg of Phosphorus per 7 ounces, which is 163% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1185 mg
35%
Dried Pine Nuts have 1184.725605 mg of Potassium per 7 ounces, which is 35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.53%
Dried Pine Nuts have 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Dried Pine Nuts have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc12.8 mg
116%
Dried Pine Nuts have 12.79979925 mg of Zinc per 7 ounces, which is 116% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water4.52 g
0.12%
Dried Pine Nuts have 4.5245802 g of Water per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Dried Pine Nuts:
Minerals in 7 ounces of Dried Pine Nuts:
Macronutrients in 7 ounces of Dried Pine Nuts:



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