Nuts, Pine Nuts, Dried

Serving Size 100 grams

Nutritional Value and Analysis

Nuts, Pine Nuts, Dried with a serving size of 100 grams has a total of 673 calories with 68.37 grams of fat. The serving size is equivalent to 100 grams of food and contains 615.33 calories from fat. This item is classified as nut and seed products foods.

This food is a good source of iron, magnesium, phosphorus, zinc, copper, manganese, vitamin e, thiamin, vitamin k, tryptophan, isoleucine, leucine, valine and histidine but is high in fat and energy. Nuts, Pine Nuts, Dried is a high fat food because 91.43% of the total calories in this serving come from fat. Consume less than 10 percent of calories per day from saturated fats.

Fat 105% of DV

A serving of 100 grams of nuts, pine nuts, dried has 105% of the recommended daily intake of fat.

Energy 34% of DV

A serving of 100 grams of nuts, pine nuts, dried has 34% of the recommended daily intake of energy.

Iron 31% of DV

A serving of 100 grams of nuts, pine nuts, dried has 31% of the recommended daily needs of iron.

Magnesium 60% of DV

A serving of 100 grams of nuts, pine nuts, dried has 60% of the recommended daily needs of magnesium.

Phosphorus 46% of DV

A serving of 100 grams of nuts, pine nuts, dried has 46% of the recommended daily needs of phosphorus.

Zinc 59% of DV

A serving of 100 grams of nuts, pine nuts, dried has 59% of the recommended daily needs of zinc.

Copper 147% of DV

A serving of 100 grams of nuts, pine nuts, dried has 147% of the recommended daily needs of copper.

Manganese 383% of DV

A serving of 100 grams of nuts, pine nuts, dried has 383% of the recommended daily needs of manganese.

Vitamin E 62% of DV

A serving of 100 grams of nuts, pine nuts, dried has 62% of the recommended daily needs of vitamin e.

Thiamin 30% of DV

A serving of 100 grams of nuts, pine nuts, dried has 30% of the recommended daily needs of thiamin.

Vitamin K 45% of DV

A serving of 100 grams of nuts, pine nuts, dried has 45% of the recommended daily needs of vitamin k.

Tryptophan 33% of DV

A serving of 100 grams of nuts, pine nuts, dried has 33% of the recommended daily needs of tryptophan.

Isoleucine 44% of DV

A serving of 100 grams of nuts, pine nuts, dried has 44% of the recommended daily needs of isoleucine.

Leucine 35% of DV

A serving of 100 grams of nuts, pine nuts, dried has 35% of the recommended daily needs of leucine.

Valine 44% of DV

A serving of 100 grams of nuts, pine nuts, dried has 44% of the recommended daily needs of valine.

Histidine 37% of DV

A serving of 100 grams of nuts, pine nuts, dried has 37% of the recommended daily needs of histidine.

Amount Per Serving
Calories 673		Calories from Fat 615
% Daily Value*
Total Fat 68.4g		105%
	Saturated Fat 4.9g	25%
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 2mg		0%
Total Carbohydrate 13.1g		4%
	Dietary Fiber 3.7g	15%
	Sugars 4g
Protein 14g

Vitamin A 1%	Vitamin C 1%
Calcium 1%	Iron 31%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	29 IU	1%
→ Vitamin A, RAE	1 µg	0%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	17 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	9 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	0 µg	0%
Vitamin B-6	0.09 mg	5%
Vitamin C	0.8 mg	1%
Vitamin D	0 IU	0%
Vitamin E	9.33 mg	62%
→ Beta Tocopherol	0 mg	-
→ Delta Tocopherol	0 mg	-
→ Gamma Tocopherol	11.15 mg	-
→ Alpha Tocotrienol	0 mg	-
→ Beta Tocotrienol	0 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0.69 mg	-
Vitamin K	53.9 µg	45%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	13.08 g	4%
Sugars	3.59 g	14%
→ Sucrose	3.45 g	-
→ Glucose	0.07 g	-
→ Fructose	0.07 g	-
→ Lactose	0 g	-
→ Maltose	0 g	-
→ Galactose	0 g	-
→ Starch	1.43 g	-
Fiber	3.7 g	15%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	68.37 g	105%
Saturated Fats	4.9 g	25%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0 g	-
→ Lauric Acid	0 g	-
→ Myristic Acid	0 g	-
→ Palmitic Acid	3.21 g	-
→ Stearic Acid	1.39 g	-
→ Arachidic Acid	0.23 g	-
→ Behenic Acid	0.07 g	-
→ Lignoceric Acid	0 g	-
Monounsaturated Fats	18.76 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0.02 g	-
→ Heptadecenoic Acid	0 g	-
→ Oleic Acid	17.95 g	-
→ Gadoleic Acid	0.8 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	34.07 g	-
→ Linolenic Acid (18:2)	33.15 g	-
→ Linolenic Acid (18:3)	0.16 g	-
→ Alpha-linolenic Acid	0.11 g	-
→ Gamma-linolenic Acid	0.05 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0.4 g	-
→ Eicosadienoic Acid (20:3)	0.35 g	-
→ Arachidonic Acid	0 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0 g	-
→ Docosahexaenoic Acid (DHA)	0 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	13.69 g	27%
→ Alanine	0.68 g	-
→ Arginine	2.41 g	-
→ Aspartic acid	1.3 g	-
→ Cystine	0.29 g	-
→ Glutamic acid	2.93 g	-
→ Glycine	0.69 g	-
→ Histidine	0.34 g	37%
→ Isoleucine	0.54 g	44%
→ Leucine	0.99 g	35%
→ Lysine	0.54 g	22%
→ Methionine	0.26 g	21%
→ Phenylalanine	0.52 g	24%
→ Proline	0.67 g	-
→ Serine	0.84 g	-
→ Threonine	0.37 g	28%
→ Tryptophan	0.11 g	33%
→ Tyrosine	0.51 g	21%
→ Valine	0.69 g	44%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	16 mg	1%
Copper	1.32 mg	147%
Iron	5.53 mg	31%
Magnesium	251 mg	60%
Manganese	8.8 mg	383%
Phosphorus	575 mg	46%
Potassium	597 mg	13%
Selenium	0.7 µg	1%
Sodium	2 mg	0%
Zinc	6.45 mg	59%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	0 mg	0%
→ Stigmasterol	0 mg	-
→ Campesterol	20 mg	-
→ Beta-sitosterol	132 mg	-

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.59 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	2.28 g	-

Calories Burn off Time

How long would it take to burn off Nuts, Pine Nuts, Dried with 673calories? A brisk walk for 146 minutes, jogging for 69 minutes, or hiking for 112 minutes will help your burn off the calories in nuts, pine nuts, dried.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	140 minutes
Dancing	122 minutes
Golfing	122 minutes
Hiking	112 minutes
Light Gardening	122 minutes
Stretching	224 minutes
Walking - 3.5 mph	146 minutes
Weight Training - light workout	187 minutes
Aerobics	84 minutes
Basketball	92 minutes
Bicycling - 10 mph or more	69 minutes
Running - 5 mph	69 minutes
Swimming	79 minutes
Walking - 4.5 mph	89 minutes
Weight Training - vigorous workout	92 minutes

Similar Food Items to Nuts, Pine Nuts, Dried

Name	Calories	Total Fat	Proteins	Carbohydrates
Nuts, Formulated, Wheat-based, Unflavored, With Salt Added	622	57.7g	13.82g	23.68g
Nuts, Mixed Nuts, Dry Roasted, With Peanuts, Salt Added, Chosen Roaster	632	58.8g	18g	19.02g
Nuts, Pecans	691	71.97g	9.17g	13.86g
Nuts, Pecans, Dry Roasted, Without Salt Added	710	74.27g	9.5g	13.55g
Nuts, Pecans, Oil Roasted, Without Salt Added	715	75.23g	9.2g	13.01g
Nuts, Pilinuts, Dried	719	79.55g	10.8g	3.98g
Nuts, Pine Nuts, Pinyon, Dried	629	60.98g	11.57g	19.3g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium