Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	86% 2496kcal	78.3% 2270kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	187% 182g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	70% 22.4g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	52.6% 0.84g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	306% 52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	86.3% 112g	130g per day for Men 19-50 years
Sugars	NA	42.4% 30.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.2% 0.87g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	112% 42.5g	108% 41g	38g per day for Men 19-50 years
Protein	82% 46g	149% 83.5g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	411% 4.93mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	71.4% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	40.7% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	343% 4.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	50.6% 202μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.8% 7.94mg	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	57.4% 8.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	42.5% 425mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	570% 5.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	152% 12mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	214% 4.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	266% 1861mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	118% 3997mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	84.4% 9.3mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.2% 7.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pinyon Pine Nuts vs Roasted Pistachios:

• Dried Pinyon Pine Nuts have 1.8 times more Vitamin B1 and 3.2 times more Vitamin B3 than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 13 times more Vitamin A, 2.4 times more Vitamin B5, 10.1 times more Vitamin B6 and 1.5 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pinyon Pine Nuts vs Roasted Pistachios:

• Dried Pinyon Pine Nuts have 2.1 times more Magnesium, 3.5 times more Manganese, 12 times more Sodium and 1.8 times more Zinc than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 13.4 times more Calcium, 1.3 times more Iron, 13.4 times more Phosphorus and 1.6 times more Potassium than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Pinyon Pine Nuts have 1.3 times more Fat, 1.7 times more Saturated Fat, 3.7 times more Omega 3 and 1.9 times more Omega 6 than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.5 times more Carbohydrate and 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Energy and Fiber per 14 oz.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.