Nutrients in 100 calories of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Weight per 100 Calories

Pine Nuts

15g

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

Macros Ratio

Protein Fat Carbs

85%

100 kcal ▼

Macro Nutrients

Pine Nuts

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 19-50 years

Fat10 g

10.5%

Dried Pine Nuts have 10.158989598811 g of Fat per 100 calories, which is 10.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.73 g

2.27%

Dried Pine Nuts have 0.72793462109955 g of Saturated Fat per 100 calories, which is 2.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.52%

Dried Pine Nuts have 0.024368499257058 g of Omega 3 per 100 calories, which is 1.52% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 64.93 g

29%

Dried Pine Nuts have 4.925705794948 g of Omega 6 per 100 calories, which is 29% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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 19-50 years

Carbohydrate1.94 g

1.5%

Dried Pine Nuts have 1.9435364041605 g of Carbohydrate per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.53 g

0.74%

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

Dried Pine Nuts have 0.5334323922734 g of Sugars per 100 calories, which is 0.74% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.01 g

0.014%

≤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 0.010401188707281 g of Fructose per 100 calories, which is 0.014% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.01 g

Dried Pine Nuts have 0.010401188707281 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.51 g

Dried Pine Nuts have 0.51263001485884 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber0.55 g

1.45%

Dried Pine Nuts have 0.54977711738484 g of Fiber per 100 calories, which is 1.45% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.03 g

3.63%

Dried Pine Nuts have 2.0341753343239 g of Protein per 100 calories, which is 3.63% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pine Nuts

Vitamin A0.15 μg

0.017%

RAE, retinol activity equivalents

Dried Pine Nuts have 0.14858841010401 μg of Vitamin A per 100 calories, which is 0.017% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.054 mg

4.5%

Thiamine

Dried Pine Nuts have 0.05408618127786 mg of Vitamin B1 per 100 calories, which is 4.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.034 mg

2.6%

Riboflavin

Dried Pine Nuts have 0.033729569093611 mg of Vitamin B2 per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.65 mg

4.07%

Niacin, nicotinic acid, niacinamide

Dried Pine Nuts have 0.6518573551263 mg of Vitamin B3 per 100 calories, which is 4.07% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.047 mg

0.93%

Pantothenic acid

Dried Pine Nuts have 0.046508172362556 mg of Vitamin B5 per 100 calories, which is 0.93% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.014 mg

1.07%

Pyridoxine

Dried Pine Nuts have 0.013967310549777 mg of Vitamin B6 per 100 calories, which is 1.07% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B71.9 μg

6.4%

Biotin

Dried Pine Nuts have 1.9167904903418 μg of Vitamin B7 per 100 calories, which is 6.4% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B95.05 μg

1.26%

Folates and Folic Acid

Dried Pine Nuts have 5.0520059435364 μg of Vitamin B9 per 100 calories, which is 1.26% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

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 19-50 years
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Vitamin C0.12 mg

0.13%

Ascorbic acid

Dried Pine Nuts have 0.11887072808321 mg of Vitamin C per 100 calories, which is 0.13% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

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 19-50 years
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Vitamin E1.4 mg

9.24%

Tocopherols and Tocotrienols

Dried Pine Nuts have 1.3863298662704 mg of Vitamin E per 100 calories, which is 9.24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8 μg

6.67%

Phytomenadione or phylloquinone

Dried Pine Nuts have 8.0089153046062 μg of Vitamin K per 100 calories, which is 6.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts

Calcium2.38 mg

0.24%

Dried Pine Nuts have 2.3774145616642 mg of Calcium per 100 calories, which is 0.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

22%

Dried Pine Nuts have 0.19673105497771 mg of Copper per 100 calories, which is 22% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron0.82 mg

10.3%

Dried Pine Nuts have 0.82169390787519 mg of Iron per 100 calories, which is 10.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium37.3 mg

8.88%

Dried Pine Nuts have 37.295690936107 mg of Magnesium per 100 calories, which is 8.88% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

57%

Dried Pine Nuts have 1.3078751857355 mg of Manganese per 100 calories, which is 57% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum0.49 μg

1.1%

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

Dried Pine Nuts have 0.48736998514116 μg of Molybdenum per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus85.4 mg

12.2%

Dried Pine Nuts have 85.438335809807 mg of Phosphorus per 100 calories, which is 12.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium88.7 mg

2.6%

Dried Pine Nuts have 88.707280832095 mg of Potassium per 100 calories, which is 2.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.1 μg

0.19%

Dried Pine Nuts have 0.10401188707281 μg of Selenium per 100 calories, which is 0.19% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.3 mg

0.02%

Dried Pine Nuts have 0.29717682020802 mg of Sodium per 100 calories, which is 0.02% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.96 mg

8.7%

Dried Pine Nuts have 0.95839524517088 mg of Zinc per 100 calories, which is 8.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water0.34 g

0.009%

Dried Pine Nuts have 0.33878157503715 g of Water per 100 calories, which is 0.009% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Dried Pine Nuts:

100 calories of Pine Nuts has a good amount of Vitamin E.
It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B7 and Vitamin K.
While 100 calories of product has trace amounts of Vitamin B5, Vitamin B6 and Vitamin B9, 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.
It also has some Potassium.
While 100 calories of product has trace amounts of Molybdenum, it has no Calcium, Selenium and Sodium.

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.
While 100 calories of product has trace amounts of Saturated Fat, Omega 3, Carbohydrate, Sugars and Fiber, it has no Fructose, Glucose and Sucrose.

Compare Dried Pine Nuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Pine Nuts

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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