Nutrients in 100 grams of Pinyon Pine Nuts

Dried Pinyon Pine Nuts (Pinus edulis), also known as pinon.

Macros Ratio

Protein Fat Carbs

82%

11%

100 g ▼

Macro Nutrients

Pinyon Pine Nuts

Energy629 kcal

21.7%

Dried Pinyon Pine Nuts have 629 kcal of Energy per 100 grams, which is 21.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat61 g

63%

Dried Pinyon Pine Nuts have 60.98 g of Fat per 100 grams, which is 63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat9.38 g

29.3%

Dried Pinyon Pine Nuts have 9.377 g of Saturated Fat per 100 grams, which is 29.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.79 g

49%

Dried Pinyon Pine Nuts have 0.787 g of Omega 3 per 100 grams, which is 49% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 625 g

146%

Dried Pinyon Pine Nuts have 24.882 g of Omega 6 per 100 grams, which is 146% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Pinyon 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

Carbohydrate19.3 g

15%

Dried Pinyon Pine Nuts have 19.3 g of Carbohydrate per 100 grams, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber10.7 g

28%

Dried Pinyon Pine Nuts have 10.7 g of Fiber per 100 grams, which is 28% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.6 g

20.7%

Dried Pinyon Pine Nuts have 11.57 g of Protein per 100 grams, which is 20.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pinyon Pine Nuts

Vitamin A1 μg

0.11%

RAE, retinol activity equivalents

Dried Pinyon 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 B11.24 mg

104%

Thiamine

Dried Pinyon Pine Nuts have 1.243 mg of Vitamin B1 per 100 grams, which is 104% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17%

Riboflavin

Dried Pinyon Pine Nuts have 0.223 mg of Vitamin B2 per 100 grams, which is 17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.37 mg

27.3%

Niacin, nicotinic acid, niacinamide

Dried Pinyon Pine Nuts have 4.37 mg of Vitamin B3 per 100 grams, which is 27.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.21 mg

4.2%

Pantothenic acid

Dried Pinyon Pine Nuts have 0.21 mg of Vitamin B5 per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.54%

Pyridoxine

Dried Pinyon Pine Nuts have 0.111 mg of Vitamin B6 per 100 grams, which is 8.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B958 μg

14.5%

Folates and Folic Acid

Dried Pinyon Pine Nuts have 58 μg of Vitamin B9 per 100 grams, which is 14.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Pinyon 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 C2 mg

2.22%

Ascorbic acid

Dried Pinyon Pine Nuts have 2 mg of Vitamin C per 100 grams, which is 2.22% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Pinyon 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Pinyon Pine Nuts

Calcium8 mg

0.8%

Dried Pinyon Pine Nuts have 8 mg of Calcium per 100 grams, which is 0.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.04 mg

115%

Dried Pinyon Pine Nuts have 1.035 mg of Copper per 100 grams, which is 115% 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

Iron3.06 mg

38.3%

Dried Pinyon Pine Nuts have 3.06 mg of Iron per 100 grams, which is 38.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium234 mg

55.7%

Dried Pinyon Pine Nuts have 234 mg of Magnesium per 100 grams, which is 55.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.33 mg

188%

Dried Pinyon Pine Nuts have 4.333 mg of Manganese per 100 grams, which is 188% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus35 mg

Dried Pinyon Pine Nuts have 35 mg of Phosphorus per 100 grams, which is 5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium628 mg

18.5%

Dried Pinyon Pine Nuts have 628 mg of Potassium per 100 grams, which is 18.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium72 mg

4.8%

Dried Pinyon Pine Nuts have 72 mg of Sodium per 100 grams, which is 4.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.3 mg

39%

Dried Pinyon Pine Nuts have 4.28 mg of Zinc per 100 grams, which is 39% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.9 g

0.16%

Dried Pinyon Pine Nuts have 5.9 g of Water per 100 grams, which is 0.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Dried Pinyon Pine Nuts:

100 grams of Pinyon Pine Nuts has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B3.
It also has a good amount of Vitamin B2, Vitamin B6 and Vitamin B9.
This nut has some Vitamin B5.
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 Pinyon Pine Nuts:

100 grams of Pinyon Pine Nuts has outstanding amounts of Copper and Manganese.
It is an excellent source of Iron, Magnesium and Zinc.
It also has a good amount of Potassium.
This nut has some Phosphorus and Sodium.
The product has trace amounts of Calcium.

Macronutrients in 100 grams of Dried Pinyon Pine Nuts:

100 grams of Pinyon Pine Nuts has outstanding amounts of Omega 6.
It is an excellent source of Fat, Saturated Fat, Omega 3, Fiber and Protein.
It also has a good amount of Carbohydrate.

Compare Dried Pinyon Pine Nuts with:

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

Food Info

Nutrients in 100 grams of Pinyon Pine Nuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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