Pine nuts are high in vitamin K(1) which helps you maintain healthy bones(2) and reduce the risk of fractures.
Pine nuts are also high in phosphorus, magnesium, zinc and manganese, which contribute to the maintenance of normal bones (1,2,3).
Characterized by low bone mass and deterioration of bone tissue, osteoporosis is a disease affecting millions of people around the globe. Bones lose their strength and are more likely to break after a minor fall…
Have you ever heard the expression you are what you eat? Well, in some sense, it’s true. Nutrients from the foods we eat provide the foundation of function and wholeness of all the cells in our body, which is why it is important that we try to maintain a healthy diet and lifestyle.
Originally from South Africa, Jean Delport embraces his culture past and present. After training at some of the best restaurants in the Cape Winelands and
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Commission Regulation (EU) No 432/2012 of 16 May 2012.
| Nutrient | Units | Value per 100 g | Value per 28 g, 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 |
0 |
|
Maltose |
g |
0 |
0 |
|
Galactose |
g |
0.07 |
0.02 |
|
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 |
|
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 |
0 |
|
Vitamin B-12, added |
µg |
0 |
0 |
|
Vitamin A, RAE |
µg |
1 |
0 |
|
Retinol |
µg |
0 |
0 |
|
Carotene, beta |
µg |
17 |
5 |
|
Carotene, alpha |
µg |
0 |
0 |
|
Vitamin A, IU |
IU |
29 |
8 |
|
Lycopene |
µg |
0 |
0 |
|
Lutein + zeaxanthin |
µg |
9 |
3 |
|
Vitamin E (alpha-tocopherol) |
mg |
9.33 |
2.65 |
|
Vitamin E, added |
mg |
0 |
0 |
|
Tocopherol, beta |
mg |
0 |
0 |
|
Tocopherol, gamma |
mg |
11.15 |
3.16 |
|
Tocopherol, delta |
mg |
0 |
0 |
|
Vitamin D (D2 + D3) |
µg |
0 |
0 |
|
Vitamin D |
IU |
0 |
0 |
|
Vitamin K (phylloquinone) |
µg |
53.9 |
15.3 |
|
Lipids |
|||
|
4:0 |
g |
0 |
0 |
|
Fatty acids, total saturated |
g |
4.899 |
1.389 |
|
6:0 |
g |
0 |
0 |
|
8:0 |
g |
0 |
0 |
|
10:0 |
g |
0 |
0 |
|
14:1 |
g |
0 |
0 |
|
17:0 |
g |
0 |
0 |
|
12:0 |
g |
0 |
0 |
|
14:0 |
g |
0 |
0 |
|
15:1 |
g |
0 |
0 |
|
13:0 |
g |
0 |
0 |
|
18:0 |
g |
1.390 |
0.394 |
|
15:0 |
g |
0 |
0 |
|
16:1 undifferentiated |
g |
0.017 |
0.005 |
|
20:0 |
g |
0.229 |
0.065 |
|
22:0 |
g |
0.068 |
0.019 |
|
16:0 |
g |
3.212 |
0.911 |
|
18:1 undifferentiated |
g |
17.947 |
5.088 |
|
18:1 c |
g |
0 |
0 |
|
16:1 c |
g |
|
0 |
|
18:2 n-6 c,c |
g |
0 |
0 |
|
16:1 t |
g |
|
0 |
|
18:1 t |
g |
0 |
0 |
|
24:0 |
g |
0 |
0 |
|
Fatty acids, total monounsaturated |
g |
18.764 |
5.320 |
|
20:1 |
g |
0.801 |
|
|
18:2 CLAs |
g |
0 |
0 |
|
17:1 |
g |
0 |
0 |
|
22:1 undifferentiated |
g |
0 |
0 |
|
18:2 t not further defined |
g |
0 |
0 |
|
18:3 undifferentiated |
g |
|
0.046 |
|
24:1 c |
g |
0 |
0 |
|
Fatty acids, total polyunsaturated |
g |
34.071 |
9.659 |
|
18:3 n-3 c,c,c (ALA) |
g |
|
|
|
18:3 n-6 c,c,c |
g |
0.052 |
0.015 |
|
18:2 undifferentiated |
g |
0.052 |
0.015 |
|
18:4 |
g |
0 |
0 |
|
20:2 n-6 c,c |
g |
0.404 |
0.115 |
|
20:3 undifferentiated |
g |
0.353 |
0.100 |
|
20:4 undifferentiated |
g |
|
0 |
|
20:5 n-3 (EPA) |
g |
0 |
0 |
|
22:5 n-3 (DPA) |
g |
0 |
0 |
|
22:6 n-3 (DHA) |
g |
0 |
0 |
|
Fatty acids, total trans |
g |
0 |
0 |
|
Fatty acids, total trans-monoenoic |
g |
0 |
0 |
|
Cholesterol |
mg |
0 |
0 |
|
Stigmasterol |
mg |
0 |
0 |
|
Campesterol |
mg |
0 |
0 |
|
Beta-sitosterol |
mg |
0 |
0 |
|
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 2 3 |
g |
0.835 |
0.237 |
|
Others |
|||
|
Alcohol, ethyl |
g |
0 |
0 |
|
Caffeine |
mg |
0 |
0 |
|
Theobromine |
mg |
0 |
0 |
