Nuts, pine nuts, raw

Per 100g · Nut and Seed Products · USDA Foundation Foods

—

Calories

15.7g

Protein

18.6g

Carbs

61.3g

Fat

Macro Distribution (kcal)

Protein 9%
Carbs 11%
Fat 80%

Nutrition Facts per 100g

Nutrient Amount % DV
Macronutrients
Water 1.92 g —
Protein 15.7 g
31% (High)
Total lipid (fat) 61.3 g
79% (High)
Carbohydrate, by difference 18.6 g
7% (Low)
Fiber, total dietary 3.94 g
14% (Moderate)
Vitamins
Thiamin (Vitamin B1) 0.625 mg
52% (High)
Niacin (Vitamin B3) 4.47 mg
28% (High)
Vitamin B-6 — Pyridoxine 0.255 mg
15% (Moderate)
Vitamin K2 — Menaquinone-4 (MK-4) 0 ug
0% (Low)
Minerals
Calcium, Ca 8.74 mg
1% (Low)
Iron, Fe 5.36 mg
30% (High)
Magnesium, Mg 205.9 mg
49% (High)
Phosphorus, P 540.0 mg
43% (High)
Potassium, K 654.8 mg
14% (Moderate)
Sodium, Na 0 mg
0% (Low)
Zinc, Zn 5.71 mg
52% (High)
Copper, Cu 1.12 mg
124% (High)
Manganese, Mn 10.3 mg
446% (High)
Other
Energy (Atwater General Factors) 689 kcal —
Energy (Atwater Specific Factors) 643 kcal —
Nitrogen 2.96 g —
Ash 2.51 g —
Molybdenum, Mo 3.28 ug —
Biotin 12.9 ug —
Betaine 0.400 mg —
Vitamin K1 — Phylloquinone 3.20 ug —
Vitamin K (Dihydrophylloquinone — K1 reduced form) 0 ug —
Tryptophan (EAA) 0.147 g —
Threonine (EAA) 0.467 g —
Isoleucine (EAA, BCAA) 0.567 g —
Leucine (EAA, BCAA) 1.10 g —
Lysine (EAA) 0.587 g —
Methionine (EAA) 0.330 g —
Phenylalanine (EAA) 0.593 g —
Tyrosine (conditionally essential) 0.587 g —
Valine (EAA, BCAA) 0.737 g —
Arginine (conditionally essential) 2.66 g —
Histidine (EAA) 0.370 g —
Alanine 0.747 g —
Aspartic acid 1.38 g —
Glutamic acid 3.44 g —
Glycine (conditionally essential) 0.730 g —
Proline (conditionally essential) 1.05 g —
Serine 0.983 g —
Hydroxyproline 0 g —
Cysteine 0.470 g —
Proanthocyanidin dimers 0 mg —
Proanthocyanidin trimers 0 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Choline
Choline from glycerophoshocholine 0.700 mg —
Choline from phosphatidylcholine 45.0 mg —
Choline from phosphocholine 2.10 mg —
Choline from sphingomyelin 0 mg —
Free Choline 8.40 mg —
Total Choline 56.0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Nuts, pine nuts, raw is low in these nutrients — a supplement can help fill the gap.

Calcium (1% DV) B-Complex (28% DV) Iron (30% DV) Magnesium (49% DV)

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