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Nutrients in 100 grams of Pine Nuts

Dried Pine Nuts (Pinus spp.).

Macros Ratio

Protein Fat Carbs
8%
85%
7%
100 g ▼

Macro Nutrients

Pine Nuts
Energy673 kcal
23.2%
Dried Pine Nuts have 673 kcal of Energy per 100 grams, which is 23.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat68.4 g
70.5%
Dried Pine Nuts have 68.37 g of Fat per 100 grams, which is 70.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat4.9 g
15.3%
Dried Pine Nuts have 4.899 g of Saturated Fat per 100 grams, which is 15.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.16 g
10.3%
Dried Pine Nuts have 0.164 g of Omega 3 per 100 grams, which is 10.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 633 g
195%
Dried Pine Nuts have 33.15 g of Omega 6 per 100 grams, which is 195% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13 g
10%
Dried Pine Nuts have 13.08 g of Carbohydrate per 100 grams, which is 10% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.6 g
4.95%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Pine Nuts have 3.59 g of Sugars per 100 grams, which is 4.95% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.07 g
0.097%
≤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 0.07 g of Fructose per 100 grams, which is 0.097% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.07 g
%
Dried Pine Nuts have 0.07 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose3.45 g
%
Dried Pine Nuts have 3.45 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.7 g
9.74%
Dried Pine Nuts have 3.7 g of Fiber per 100 grams, which is 9.74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein13.7 g
24.4%
Dried Pine Nuts have 13.69 g of Protein per 100 grams, which is 24.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pine Nuts
Vitamin A1 μg
0.11%
RAE, retinol activity equivalents
Dried Pine Nuts have 1 μg of Vitamin A per 100 grams, which is 0.11% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg
30.3%
Thiamine
Dried Pine Nuts have 0.364 mg of Vitamin B1 per 100 grams, which is 30.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
17.5%
Riboflavin
Dried Pine Nuts have 0.227 mg of Vitamin B2 per 100 grams, which is 17.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg
27.4%
Niacin, nicotinic acid, niacinamide
Dried Pine Nuts have 4.387 mg of Vitamin B3 per 100 grams, which is 27.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg
6.26%
Pantothenic acid
Dried Pine Nuts have 0.313 mg of Vitamin B5 per 100 grams, which is 6.26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.094 mg
7.23%
Pyridoxine
Dried Pine Nuts have 0.094 mg of Vitamin B6 per 100 grams, which is 7.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B713 μg
43%
Biotin
Dried Pine Nuts have 12.9 μg of Vitamin B7 per 100 grams, which is 43% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B934 μg
8.5%
Folates and Folic Acid
Dried Pine Nuts have 34 μg of Vitamin B9 per 100 grams, which is 8.5% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.8 mg
0.89%
Ascorbic acid
Dried Pine Nuts have 0.8 mg of Vitamin C per 100 grams, which is 0.89% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E9.33 mg
62.2%
Tocopherols and Tocotrienols
Dried Pine Nuts have 9.33 mg of Vitamin E per 100 grams, which is 62.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K54 μg
45%
Phytomenadione or phylloquinone
Dried Pine Nuts have 53.9 μg of Vitamin K per 100 grams, which is 45% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pine Nuts
Calcium16 mg
1.6%
Dried Pine Nuts have 16 mg of Calcium per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.32 mg
147%
Dried Pine Nuts have 1.324 mg of Copper per 100 grams, which is 147% 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
Iron5.53 mg
69%
Dried Pine Nuts have 5.53 mg of Iron per 100 grams, which is 69% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium251 mg
59.8%
Dried Pine Nuts have 251 mg of Magnesium per 100 grams, which is 59.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese8.8 mg
383%
Dried Pine Nuts have 8.802 mg of Manganese per 100 grams, which is 383% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum3.28 μg
7.3%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Dried Pine Nuts have 3.28 μg of Molybdenum per 100 grams, which is 7.3% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus575 mg
82%
Dried Pine Nuts have 575 mg of Phosphorus per 100 grams, which is 82% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium597 mg
17.6%
Dried Pine Nuts have 597 mg of Potassium per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.7 μg
1.27%
Dried Pine Nuts have 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Dried Pine Nuts have 2 mg of Sodium per 100 grams, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.45 mg
58.6%
Dried Pine Nuts have 6.45 mg of Zinc per 100 grams, which is 58.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water2.28 g
0.062%
Dried Pine Nuts have 2.28 g of Water per 100 grams, which is 0.062% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Dried Pine Nuts:
Minerals in 100 grams of Dried Pine Nuts:
Macronutrients in 100 grams of Dried Pine Nuts:



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