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Nutrients in 100 Calories ofPine Nuts

Dried Pine Nuts (Pinus spp.).
rawdriedwhole

Weight per 100 Calories

Pine Nuts
15g

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

Macros Ratio

ProteinsFatsCarbs
8%
91%
1%

Vitamins

100 kcalRDA for Men 19-30 years
Pine Nuts
Vitamin A0.15 μg
0.02%
Dried Pine Nuts have 0.149 μg of Vitamin A per 100 Calories, which is 0.02% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.05 mg
4.5%
Dried Pine Nuts have 0.054 mg of Thiamine per 100 Calories, which is 4.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.03 mg
2.6%
Dried Pine Nuts have 0.034 mg of Vitamin B2 per 100 Calories, which is 2.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.65 mg
4.08%
Dried Pine Nuts have 0.652 mg of Vitamin B3 per 100 Calories, which is 4.08% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.01 mg
1.08%
Dried Pine Nuts have 0.014 mg of Vitamin B6 per 100 Calories, which is 1.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Dried Pine Nuts have 0 μg of Vitamin B12 per 100 Calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C0.12 mg
0.13%
Dried Pine Nuts have 0.119 mg of Vitamin C per 100 Calories, which is 0.13% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Dried Pine Nuts have 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E1.4 mg
9.24%
Dried Pine Nuts have 1.386 mg of Vitamin E per 100 Calories, which is 9.24% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K8 μg
6.67%
Dried Pine Nuts have 8.009 μg of Vitamin K per 100 Calories, which is 6.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate5.05 μg
1.26%
Dried Pine Nuts have 5.052 μg of Folate per 100 Calories, which is 1.26% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Pine Nuts
Calcium2.38 mg
0.24%
Dried Pine Nuts have 2.377 mg of Calcium per 100 Calories, which is 0.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.2 mg
22%
Dried Pine Nuts have 0.197 mg of Copper per 100 Calories, which is 22% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.82 mg
10%
Dried Pine Nuts have 0.822 mg of Iron per 100 Calories, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium37 mg
9.32%
Dried Pine Nuts have 37.296 mg of Magnesium per 100 Calories, which is 9.32% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese1.3 mg
57%
Dried Pine Nuts have 1.308 mg of Manganese per 100 Calories, which is 57% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus85 mg
12%
Dried Pine Nuts have 85.438 mg of Phosphorus per 100 Calories, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium88.7 mg
1.9%
Dried Pine Nuts have 88.707 mg of Potassium per 100 Calories, which is 1.9% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.1 μg
0.19%
Dried Pine Nuts have 0.104 μg of Selenium per 100 Calories, which is 0.19% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium0.3 mg
0.02%
Dried Pine Nuts have 0.297 mg of Sodium per 100 Calories, which is 0.02% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.96 mg
8.7%
Dried Pine Nuts have 0.958 mg of Zinc per 100 Calories, which is 8.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Dried Pine Nuts:
100 Calories of Pine Nuts has a good amount of Vitamin E. It has some Thiamine, Vitamin B2, Vitamin B3 and Vitamin K. While 100 Calories of product has trace amounts of Vitamin B6 and Folate, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.
Minerals in 100 Calories of Dried Pine Nuts:
100 Calories of Pine Nuts is an excellent source of Copper and Manganese. It has a good amount of Iron, Magnesium, Phosphorus and Zinc. While 100 Calories of product has trace amounts of Potassium, it has no Calcium, Selenium and Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Pine Nuts
Fat10 g
10%
Dried Pine Nuts have 10.159 g of Fat per 100 Calories, which is 10% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.03 g
3.63%
Dried Pine Nuts have 2.034 g of Protein per 100 Calories, which is 3.63% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate1.94 g
1.5%
Dried Pine Nuts have 1.944 g of Carbohydrate per 100 Calories, which is 1.5% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Dried Pine Nuts have 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.53 g
0.74%
Dried Pine Nuts have 0.533 g of Sugars per 100 Calories, which is 0.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber0.55 g
1.45%
Dried Pine Nuts have 0.55 g of Fiber per 100 Calories, which is 1.45% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Dried Pine Nuts have 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.73 g
2.28%
Dried Pine Nuts have 0.728 g of Saturated Fat per 100 Calories, which is 2.28% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.02 g
1.5%
Dried Pine Nuts have 0.024 g of Omega 3 per 100 Calories, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 64.93 g
29%
Dried Pine Nuts have 4.926 g of Omega 6 per 100 Calories, which is 29% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water0.34 g
0.01%
Dried Pine Nuts have 0.339 g of Water per 100 Calories, which is 0.01% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Dried Pine Nuts:
100 Calories of Pine Nuts is an excellent source of Omega 6. It has a good amount of Fat. It also has some Protein. The product has trace amounts of Carbohydrate, Sugars, Fiber, Saturated Fat and Omega 3.