Pine Nut

Refuse: 23% (Shells)
Scientific Name: Pinus spp.
NDB No: 12147 Nuts, pine nuts, dried (includes pignolia (Pinus pinea) and Korean (Pinus koraiensis)).
(Nutrient values and weights are for edible portion)

Pine-Nut
Nutrient Units Value per 100gr Value per 28gr, 1 oz (1 handful)
Proximates
Water g 2.28 0.65
Energy kcal 673 191
Energy kJ 2816 798
Protein g 13.69 3.88
Total lipid (fat) g 68.37 19.38
Ash g 2.59 0.73
Carbohydrate, by difference g 13.08 3.71
Fiber, total dietary g 3.7 1.0
Sugars, total g 3.59 1.02
Sucrose g 3.45 0.98
Glucose (dextrose) g 0.07 0.02
Fructose g 0.07 0.02
Lactose g 0.00 0.00
Maltose g 0.00 0.00
Galactose g 0.00 0.00
Starch g 1.43 0.41
Minerals
Calcium, Ca mg 16 5
Iron, Fe mg 5.53 1.57
Magnesium, Mg mg 251 71
Phosphorus, P mg 575 163
Potassium, K mg 597 169
Sodium, Na mg 2 1
Zinc, Zn mg 6.45 1.83
Copper, Cu mg 1.324 0.375
Manganese, Mn mg 8.802 2.495
Selenium, Se µg 0.7 0.2
Vitamins
Vitamin C, total ascorbic acid mg 0.8 0.2
Thiamin mg 0.364 0.103
Riboflavin mg 0.227 0.064
Niacin mg 4.387 1.244
Pantothenic acid mg 0.313 0.089
Vitamin B-6 mg 0.094 0.027
Folate, total µg 34 10
Folic acid µg 0.0 0.0
Folate, food µg 34 10
Folate, DFE µg 34 10
Choline, total mg 55.8 15.8
Betaine mg 0.4 0.1
Vitamin B-12 µg 0.00 0.00
Vitamin B-12, added µg 0.00 0.00
Vitamin A, RAE µg 1 0.0
Retinol µg 0.0 0.0
Carotene, beta µg 17 5
Carotene, alpha µg 0.0 0.0
Cryptoxanthin, beta µg 0.0 0.0
Vitamin A, IU IU 29 8
Lycopene µg 0.0 0.0
Lutein + zeaxanthin µg 9 3
Vitamin E (alpha-tocopherol) mg 9.33 2.65
Vitamin E, added mg 0.00 0.00
Tocopherol, beta mg 0.00 0.00
Tocopherol, gamma mg 11.15 3.16
Tocopherol, delta mg 0.00 0.00
Vitamin D (D2 + D3) µg 0.0 0.0
Vitamin D IU 0.0 0.0
Vitamin K (phylloquinone) µg 53.9 15.3
Lipids
Beta-sitosterol mg 132 37
Fatty acids, total saturated g 4.899 1.389
4:0 g 0.000 0.000
6:0 g 0.000 0.000
8:0 g 0.000 0.000
10:0 g 0.000 0.000
12:0 g 0.000 0.000
14:0 g 0.000 0.000
16:0 g 3.212 0.911
15:0 g 0.000 0.000
17:0 g 0.000 0.000
18:0 g 1.390 0.394
20:0 g 0.229 0.065
24:0 g 0.000 0.000
22:0 g 0.068 0.019
Fatty acids, total monounsaturated g 18.764 5.320
14:1 g 0.000 0.000
15:1 g 0.000 0.000
16:1 undifferentiated g 0.017 0.005
Fatty acids, total polyunsaturated g 34.071 9.659
17:1 g 0.000 0.000
18:2 undifferentiated g 33.150 9.398
18:3 undifferentiated g 0.164 0.046
18:1 undifferentiated g 17.947 5.088
20:1 g 0.801 0.227
18:3 n-3 c,c,c (ALA) g 0.112 0.032
22:1 undifferentiated g 0.000 0.000
18:3 n-6 c,c,c g 0.052 0.015
18:4 g 0.000 0.000
20:2 n-6 c,c g 0.404 0.115
20:3 undifferentiated g 0.353 0.100
20:4 undifferentiated g 0.000 0.000
20:5 n-3 (EPA) g 0.000 0.000
22:5 n-3 (DPA) g 0.000 0.000
22:6 n-3 (DHA) g 0.000 0.000
Cholesterol mg 0.0 0.0
Stigmasterol mg 0.0 0.0
Campesterol mg 20 6
Amino Acids
Tryptophan g 0.107 0.030
Threonine g 0.370 0.105
Isoleucine g 0.542 0.154
Leucine g 0.991 0.281
Lysine g 0.540 0.153
Methionine g 0.259 0.073
Cystine g 0.289 0.082
Phenylalanine g 0.524 0.149
Tyrosine g 0.509 0.144
Valine g 0.687 0.195
Arginine g 2.413 0.684
Histidine g 0.341 0.097
Alanine g 0.684 0.194
Aspartic acid g 1.303 0.369
Glutamic acid g 2.926 0.830
Glycine g 0.691 0.196
Proline g 0.673 0.191
Serine g 0.835 0.237
Others
Alcohol, ethyl g 0.0 0.0
Caffeine mg 0.0 0.0
Theobromine mg 0.0 0.0
Source: USDA National Nutrient Database for Standard Reference, Release 28, slightly revised May, 2016
g = gram mg = milligram mcg = microgram IU = International Unit

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