Nutrition Comparison Tool

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Dried Pinyon Pine Nuts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 9% DV 179 calories
  • Walnuts 1 oz (14 halves) (x1) 9% DV 186 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 22% DV 17.3g
  • Walnuts 1 oz (14 halves) (x1) 24% DV 18.5g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 2% DV 5.5g
  • Walnuts 1 oz (14 halves) (x1) 1% DV 3.9g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 7% DV 3.3g
  • Walnuts 1 oz (14 halves) (x1) 9% DV 4.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 0% DV 0mg
  • Walnuts 1 oz (14 halves) (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 13% DV 2.7g
  • Walnuts 1 oz (14 halves) (x1) 9% DV 1.7g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 11% DV 3g
  • Walnuts 1 oz (14 halves) (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) --% DV --g
  • Walnuts 1 oz (14 halves) (x1) 1% DV 0.74g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 5% DV 0.87mg
  • Walnuts 1 oz (14 halves) (x1) 5% DV 0.83mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 0% DV 2.3mg
  • Walnuts 1 oz (14 halves) (x1) 2% DV 27.8mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Dried Pinyon Pine Nuts 1 oz (x1) 4% DV 178.4mg
  • Walnuts 1 oz (14 halves) (x1) 3% DV 125.2mg
Comparison Table

Table Legend

  1. Dried Pinyon Pine Nuts
  2. Walnuts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 28 28
Calories
(%DV)
179
(9%)
186
(9%)
Fat (g)
(%DV)
17.3
(22%)
18.5
(24%)
Protein (g)
(%DV)
3.3
(7%)
4.3
(9%)
Carbohydrate (g)
(%DV)
5.5
(2%)
3.9
(1%)
Sugars (g)
(%DV)
--
(--%)
0.74
(1%)
Fiber (g)
(%DV)
3
(11%)
1.9
(7%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
2.7
(13%)
1.7
(9%)
Net-Carbs (g) 2.4
2
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 28 28
Calcium (mg)
(%DV)
2.3
(0%)
27.8
(2%)
Iron, Fe (mg)
(%DV)
0.87
(5%)
0.83
(5%)
Potassium, K (mg)
(%DV)
178.4
(4%)
125.2
(3%)
Magnesium (mg)
(%DV)
66.5
(16%)
44.9
(11%)
Phosphorus, P (mg)
(%DV)
9.9
(1%)
98.3
(8%)
Sodium (mg)
(%DV)
20.4
(1%)
0.57
(0%)
Zinc, Zn (mg)
(%DV)
1.2
(11%)
0.88
(8%)
Copper, Cu (mg)
(%DV)
0.29
(33%)
0.45
(50%)
Manganese (mg)
(%DV)
1.2
(54%)
0.97
(42%)
Selenium, Se (mcg)
(%DV)
--
(--%)
1.4
(3%)
Fluoride, F (mcg)
(%AI)
--
(--%)
--
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
0
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 28 28
Vitamin A, RAE (mcg)
(%DV)
0.28
(0%)
0.28
(0%)
Vitamin C (mg)
(%DV)
0.57
(1%)
0.37
(0%)
Thiamin (B1) (mg)
(%DV)
0.35
(29%)
0.1
(8%)
Riboflavin (B2) (mg)
(%DV)
0.06
(5%)
0.04
(3%)
Niacin (B3) (mg)
(%DV)
1.2
(8%)
0.32
(2%)
Vitamin B5 (PA) (mg)
(%DV)
0.06
(1%)
0.16
(3%)
Vitamin B6 (mg)
(%DV)
0.03
(2%)
0.15
(9%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)
16.5
(4%)
27.8
(7%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
16.5
(4%)
27.8
(7%)
Folate DFE (mcg)
(%)
16.5
(4%)
27.8
(7%)
Choline (mg)
(%DV)
--
(--%)
11.1
(2%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)
--
(--%)
3.4
(0%)
Carotene, alpha (mcg)
(%RDA)
--
(--%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
--
(--%)
0
(0%)
Vitamin A, IU (IU) 8.2 5.7
Lycopene (mcg) --
0
Lut + Zeaxanthin (mcg) --
2.6
Vitamin E (mg)
(%DV)
--
(--%)
0.2
(1%)
Vitamin D (mcg)
(%DV)
0
(0%)
0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
Vitamin K (mcg)
(%DV)
--
(--%)
0.77
(1%)
Vitamin K1 (mcg) --
0
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 28 28
Water (g) 1.7
1.2
Ash (g) 0.64
0.51
Alcohol (g) --
0
Caffeine (mg) --
0
Theobromine (mg) --
0
PRAL score -3.56
1.57
  Carbohydrates
Food # 1 2
Weight (g) 28 28
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)
--
(--%)
--
(--%)
Sucrose (g) --
0.69
Glucose (Dextrose) (g) --
0.02
Fructose (g) --
0.03
Lactose (g) --
0
Maltose (g) --
0
Galactose (g) --
--
Starch (g) --
0.02
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 28 28
Monounsaturated Fats (g) 6.516
2.537
Polyunsaturated Fats (g) 7.29
13.397
Omega 3s (g)
(%AI)
0.224
(14%)
2.579
(161%)
Omega 6s (g)
(%AI)
7.066
(42%)
10.818
(64%)
Omega 3 to Omega 6 Ratio 0.03
0.24
Omega 6 to Omega 3 Ratio 31.62
4.2
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
--
(--%)
2.579
(161%)
Eicosapentaenoic Acid (EPA) (g) --
0
Docosapentaenoic Acid (DPA) (g) --
0
Docosahexaenoic Acid (DHA) (g) --
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) --
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) --
0
Caproic (6:0) (g) --
0
Caprylic Acid (8:0) (g) --
0
Capric Acid (10:0) (g) --
0
Lauric Acid (12:0) (g) --
0
Tridecanoic Acid (13:0) (g) --
0
Myristic Acid (14:0) (g) --
0
Pentadecanoic Acid (15:0) (g) --
0
Palmitic Acid (16:0) (g) 1.254
1.251
Margaric Acid (17:0) (g) --
0
Stearic Acid (18:0) (g) 0.571
0.471
Arachidic Acid (20:0) (g) --
0.018
Behenic Acid (22:0) (g) --
0
Lignoceric Acid (24:0) (g) --
0
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0.071
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 6.114
2.499
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.331
0.038
Docosenoic Acid (22:1) (g) --
0
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 7.066
10.818
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.224
2.579
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) --
0
Eicosatrienoic Acid (20:3) (g) --
0
Eicosatetraenoic Acid 20:4 (g) --
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
0
Campesterol (g) --
0.001
Beta-sitosterol (g) --
0.025
Amino Acids
Food # 1 2
Weight (g) 28 28
Essential  
Histidine (mg)
(%RDI)
79
(11%)
111
(16%)
Isoleucine (mg)
(%RDI)
128
(9%)
177
(13%)
Leucine (mg)
(%RDI)
237
(9%)
332
(12%)
Lysine (mg)
(%RDI)
123
(6%)
120
(6%)
Methionine (mg)
(%RDI)
59
(8%)
67
(9%)
Phenylalanine (mg)
(%RDI)
126
(14%)
202
(23%)
Threonine (mg)
(%RDI)
104
(10%)
169
(16%)
Tryptophan (mg)
(%RDI)
41
(15%)
48
(17%)
Valine (mg)
(%RDI)
170
(9%)
214
(12%)
Conditional  
Arginine (mg) 639
647
Cystine (mg)
(%RDI)
60
(21%)
59
(21%)
Glycine (mg) 167
232
Proline (mg) 177
201
Tyrosine (mg)
(%RDI)
120
(14%)
115
(13%)
Non-Essential  
Alanine (mg) 172
198
Aspartic acid (mg) 299
519
Betaine (mg) --
0.09
Glutamic acid (mg) 559
800
Hydroxyproline (mg) --
--
Serine (mg) 139
265
Data Source
Dried Pinyon Pine Nuts
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Walnuts
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.