Nuts, pine nuts, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 50 / 100 How is this scored?

Composition

Energy

Protein 13.7 g · 55 kcal/100g
Fat 68.4 g · 615 kcal/100g
Carbs 13.1 g · 52 kcal/100g
Fiber 3.7 g
Water 2 g
Total energy 673 kcal

Energy is predominantly from fat (85%); EFSA recommends 20–35% for a balanced diet

Fat quality 59 / 100 How is this scored?
Total fat
68.4g
Saturated
4.9g
Monounsat.
18.8g
Polyunsat.
34.1g
Omega-3
0.11g
Omega-6
33.15g

Saturated fat is 6.6% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 296.0 (target ≤ 4).

Protein quality 88 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 88%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (88% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 64 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 0.8 mg
Vitamin D 0.0 µg
Vitamin E 9.3 mg
Vitamin K 54 µg
Thiamin (B1) 0.36 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 4.4 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.09 mg
Folate (B9) 34 µg
Vitamin B12 0.00 µg

Minerals

Calcium 16 mg
Iron 5.5 mg
Magnesium 251 mg
Phosphorus 575 mg
Potassium 597 mg
Sodium 2 mg
Zinc 6.5 mg
Copper 1.32 mg
Manganese 8.80 mg
Selenium 0.7 µg

Notable source of Manganese (440% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.