CALORIC DENSITY
Pine nuts, pinyon, dried
Wheat germ oil
6.29
8.84
12149
4038
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 0g
Carbohydrates = 6g
Carbohydrates = 0g
Fat = 19g
Fat = 23g
Fiber = 3g
Fiber = 0g
Monounsaturated = 7g
Monounsaturated = 3g
Polyunsaturated = 8g
Polyunsaturated = 14g
Saturated Fat = 3g
Saturated Fat = 4g
Protein 4g 0g Carbohydrate 6g 0g Fiber 3g 0g Fat 19g 23g Monounsat. Fat 7g 23g Polyunsat. Fat 8g 14g Saturated Fat 3g 4g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 1%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 1%
Vitamin C = 0%
Vitamin E = 0%
Vitamin E = 282%
Vitamin K = 0%
Vitamin K = 7%
Choline 0% 1% Vitamin A 0% 0% Vitamin C 1% 0% Vitamin E 0% 282% Vitamin K 0% 7%
Wheat germ oil have significantly more Vitamins E, K than pine nuts. Pine nuts are a good source of Thiamin, Magnesium. Wheat germ oil are an excellent source of Vitamin E.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 40%
Vitamin B1 = 0%
Vitamin B2 = 6%
Vitamin B2 = 0%
Vitamin B3 = 12%
Vitamin B3 = 0%
Vitamin B5 = 1%
Vitamin B5 = 0%
Vitamin B6 = 3%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 40% 0% Vitamin B2 6% 0% Vitamin B3 12% 0% Vitamin B5 1% 0% Vitamin B6 3% 0% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 2%
Sodium = 0%
Potassium = 6%
Potassium = 0%
Calcium = 1%
Calcium = 0%
Magnesium = 21%
Magnesium = 0%
Phosphorus = 2%
Phosphorus = 0%
Iron = 16%
Iron = 0%
Manganese = 60%
Manganese = 0%
Selenium = 0%
Selenium = 0%
Copper = 33%
Copper = 0%
Zinc = 14%
Zinc = 0%
Sodium 2% 0% Potasium 6% 0% Calcium 1% 0% Magnesium 21% 0% Phosphorus 2% 0% Iron 16% 0% Manganese 60% 0% Selenium 0% 0% Copper 33% 0% Zinc 14% 0%
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