Nuts, pine nuts, pinyon, dried

Plant foods · Nuts & seeds · Nuts & seeds

g
Macronutrients 51 / 100 How is this scored?

Composition

Energy

Protein 11.6 g · 46 kcal/100g
Fat 61.0 g · 549 kcal/100g
Carbs 19.3 g · 77 kcal/100g
Fiber 10.7 g
Water 6 g
Total energy 629 kcal

Energy is predominantly from fat (82%); EFSA recommends 20–35% for a balanced diet

Fat quality 65 / 100 How is this scored?
Total fat
61.0g
Saturated
9.4g
Monounsat.
22.9g
Polyunsat.
25.7g
Omega-6
24.88g

Saturated fat is 13.4% of energy, above the WHO limit of 10%.

Protein quality 83 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 83%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (83% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 60 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 2.0 mg
Vitamin D 0.0 µg
Thiamin (B1) 1.24 mg
Riboflavin (B2) 0.22 mg
Niacin (B3) 4.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.11 mg
Folate (B9) 58 µg
Vitamin B12 0.00 µg

Minerals

Calcium 8 mg
Iron 3.1 mg
Magnesium 234 mg
Phosphorus 35 mg
Potassium 628 mg
Sodium 72 mg
Zinc 4.3 mg
Copper 1.04 mg
Manganese 4.33 mg

Notable source of Manganese (217% of EU NRV per 100 g). Score averages coverage across 18 tracked nutrients.