Pine Nuts Nutrition

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Nutrition Facts

Serving Size

1 cup (135g)

Amount per serving

Calories

909

% Daily Value *

Total Fat 92.3g

118%

Saturated Fat 6.6g

33%

Trans Fat

Cholesterol 0mg

Sodium 3mg

Total Carbohydrate 17.7g

Dietary Fiber 5g

18%

Total Sugars 4.8g

Protein 18.5g

Vitamin D 0 IU

Calcium 22mg

Iron 7mg

41%

Potassium 806mg

17%

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

1.08 mg

Thiamin

41%

0.49 mg

Riboflavin

24%

0.31 mg

Niacin

37%

5.92 mg

Pantothenic Acid

0.42 mg

Vitamin B6

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 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

1.35 mcg

Retinol

0 mcg

Beta Carotene

23 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

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 IU

Vitamin K

61%

72.8 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

21.6 mg

Iron

41%

7.47 mg

Magnesium

81%

339 mg

Phosphorus

62%

776 mg

Potassium

17%

806 mg

Sodium

2.7 mg

Zinc

79%

8.71 mg

Copper

199%

1.79 mg

Manganese

517%

11.9 mg

Selenium

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 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

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

Recommended Protein Powder

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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.

Helps with satiety

Profile of Fat in Item

Types of Fats

High in Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Low in Cholesterol.

Pine Nuts

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡