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Pine Nuts

Nuts, pine nuts, dried

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Nutrition Facts

Serving Size

1 cup (135g)

Amount per serving

Calories

909

% Daily Value *

Total Fat 92.3g

Saturated Fat 6.6g

Trans Fat

Cholesterol 0mg

Sodium 3mg

Total Carbohydrate 17.7g

Dietary Fiber 5g

Total Sugars 4.8g

Protein 18.5g

Vitamin D 0 IU

Calcium 22mg

Iron 7mg

Potassium 806mg

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
1%
1.08 mg
Thiamin
41%
0.49 mg
Riboflavin
24%
0.31 mg
Niacin
37%
5.92 mg
Pantothenic Acid
8%
0.42 mg
Vitamin B6
7%
0.13 mg
Folate
45.9 mcg
Folic Acid
0 mcg
Food Folate
45.9 mcg
Fortified Folate
45.9 mcg
Choline
14%
75.3 mg
Betaine
0.54 mg
Vitamin B12
0%
0 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
0%
1.35 mcg
Retinol
0 mcg
Beta Carotene
23 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
1%
39.2 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
12.2 mcg
Vitamin E
84%
12.6 mg
Added Vitamin E
0 mg
Beta Tocopherol
0 mg
Gamma Tocopherol
15.1 mg
Delta Tocopherol
0 mg
Alpha Tocotreniol
0 mg
Beta Tocotreniol
0 mg
Gamma Tocotreniol
0.93 mg
Delta Tocotreniol
0 mg
Vitamin D2 and D3
0 mcg
Vitamin D2
Vitamin D3
Vitamin D
0%
0 IU
Vitamin K
61%
72.8 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
2%
21.6 mg
Iron
41%
7.47 mg
Magnesium
81%
339 mg
Phosphorus
62%
776 mg
Potassium
17%
806 mg
Sodium
0%
2.7 mg
Zinc
79%
8.71 mg
Copper
199%
1.79 mg
Manganese
517%
11.9 mg
Selenium
2%
0.95 mcg
Fluoride
Iodine

Fat
118%
92.3 g
Saturated Fat
33%
6.61 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0 g
Pentadecylic Acid
0 g
Palmitic Acid
4.34 g
Margaric Acid
0 g
Stearic Acid
1.88 g
Arachidic Acid
0.31 g
Behenic Acid
0.09 g
Lignoceric Acid
0 g
Monounsaturated Fat
25.3 g
Myristoleic Acid
0 g
Pentadecenoic Acid
0 g
Hexadec-9-enoic Acid
0.02 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
0 g
Octadec-9-enoic Acid
24.2 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
1.08 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
46 g
9,12-octadecadienoic Acid
44.8 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.22 g
Alpha Linolenic Acid (ALA)
0.15 g
Gamma Linolenic Acid (GLA)
0.07 g
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
0.55 g
Icosatrienioc Acid
0.48 g
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
0%
0 mg
Phytosterols
Stigmasterols
0 mg
Campesterol
27 mg
Beta Sitosterol
178 mg

Protein
37%
18.5 g
Tryptophan
0.14 g
Threonine
0.5 g
Isoleucine
0.73 g
Leucine
1.34 g
Lysine
0.73 g
Methionine
0.35 g
Cystine
0.39 g
Phenylalanine
0.71 g
Tyrosine
0.69 g
Valine
0.93 g
Arginine
3.26 g
Histidine
0.46 g
Alanine
0.92 g
Aspartic Acid
1.76 g
Glutamic Acid
3.95 g
Glycine
0.93 g
Proline
0.91 g
Serine
1.13 g
Hydroxyproline

Carbohydrates
6%
17.7 g
Fibre
18%
5 g
Soluble Fibre
Insoluble Fibre
Sugar
4.85 g
Added Sugar
Sucrose
4.66 g
Glucose
0.09 g
Fructose
0.09 g
Lactose
0 g
Maltose
0 g
Galactose
0 g
Sugar Alcohols
Starch
1.93 g

Calories
909 kcal
Water
3.08 g
Ash
3.5 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup (135 g)
  • 1 oz (167 kernels) (28.4 g)
  • 10 nuts (1.7 g)

Nutrient Sources

  • Excellent source of Thiamin
  • Excellent source of Niacin
  • Excellent source of Vitamin E
  • Excellent source of Vitamin K
  • Excellent source of Iron
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Manganese
  • Good source of Riboflavin
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • High Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 84%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Pine Nuts contains 13.7g of protein, which is about the same as 2.3 eggs, 0.5 chicken breasts, or 1 cups (266g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 12.7g per 1 cup
High in Fiber.

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Zero Trans Fat.

Low in Cholesterol.

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