Plant Nutrients DB
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Nutrients in 100 grams ofPine Nuts

Dried Pine Nuts (Pinus spp.).
rawdriedwhole

Macros Ratio

ProteinsFatsCarbs
8%
91%
1%

Vitamins

100gRDA for Men 19-30 years
Pine Nuts
Vitamin A1 μg
0.11%
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 19-30 years
Thiamine0.36 mg
30%
Dried Pine Nuts have 0.364 mg of Thiamine per 100 grams, which is 30% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.23 mg
17%
Dried Pine Nuts have 0.227 mg of Vitamin B2 per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B34.4 mg
27%
Dried Pine Nuts have 4.387 mg of Vitamin B3 per 100 grams, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.09 mg
7.23%
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 19-30 years
Vitamin B120 μg
0%
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 19-30 years
Vitamin C0.8 mg
0.89%
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 19-30 years
Vitamin D0 IU
0%
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 19-30 years
Vitamin E9.33 mg
62%
Dried Pine Nuts have 9.33 mg of Vitamin E per 100 grams, which is 62% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K54 μg
45%
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 19-30 years
Folate34 μg
8.5%
Dried Pine Nuts have 34 μg of Folate per 100 grams, which is 8.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
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 19-30 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 19-30 years
Fluoride
NA
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 19-30 years
Magnesium251 mg
62.8%
Dried Pine Nuts have 251 mg of Magnesium per 100 grams, which is 62.8% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 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 19-30 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 19-30 years
Potassium597 mg
12.7%
Dried Pine Nuts have 597 mg of Potassium per 100 grams, which is 12.7% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 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 19-30 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 19-30 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 19-30 years
Vitamins in 100 grams of Dried Pine Nuts:
100 grams of Pine Nuts is an excellent source of Thiamine, Vitamin B3, Vitamin E and Vitamin K. It has a good amount of Vitamin B2, Vitamin B6 and Folate. While 100 grams of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 grams of Dried Pine Nuts:
100 grams of Pine Nuts has outstanding amounts of Copper, Manganese and Phosphorus.
It is an excellent source of Iron, Magnesium and Zinc. It also has a good amount of Potassium. While 100 grams of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Pine Nuts
Fat68 g
70%
Dried Pine Nuts have 68.37 g of Fat per 100 grams, which is 70% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein13.7 g
24%
Dried Pine Nuts have 13.69 g of Protein per 100 grams, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-30 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 19-30 years
Energy673 kcal
23%
Dried Pine Nuts have 673 kcal of Energy per 100 grams, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars3.6 g
4.95%
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 19-30 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 19-30 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 19-30 years
Saturated Fat4.9 g
15%
Dried Pine Nuts have 4.899 g of Saturated Fat per 100 grams, which is 15% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.16 g
10%
Dried Pine Nuts have 0.164 g of Omega 3 per 100 grams, which is 10% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 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 19-30 years
Water2.28 g
0.06%
Dried Pine Nuts have 2.28 g of Water per 100 grams, which is 0.06% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Dried Pine Nuts:
100 grams of Pine Nuts has outstanding amounts of Omega 6.
It is an excellent source of Fat and Protein. It also has a good amount of Carbohydrate, Fiber, Saturated Fat and Omega 3. This nut has some Sugars.