Comparing Nutrients in 1 kilogram Pine Nuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	232% 6730kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	705% 684g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	153% 49g	185% 59g	32g per day for Men 19-50 years
Omega 3	103% 1.64g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	1950% 332g	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	209% 272g	130g per day for Men 19-50 years
Sugars	49.5% 36g	106% 76.6g	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	0.97% 0.7g	3.3% 2.4g	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	% 0.7g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 34.5g	% 68.7g	g per day for Men 19-50 years
Fiber	97% 37g	279% 106g	38g per day for Men 19-50 years
Protein	244% 137g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	175% 2.27mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	274% 44mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.3% 0.94mg	1308% 17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	430% 129μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	128% 510μg	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	8.9% 8mg	62.2% 56mg	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	622% 93mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	449% 539μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	16% 160mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	1471% 13.2mg	1444% 13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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	691% 55.3mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	3827% 88mg	522% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	73% 32.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	821% 5750mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	176% 5970mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	586% 64.5mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pine Nuts vs Pistachio Nuts:

• Dried Pine Nuts have 1.4 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 26 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B5, 18.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 7 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pine Nuts vs Pistachio Nuts:

• Dried Pine Nuts have 1.4 times more Iron, 2.1 times more Magnesium, 7.3 times more Manganese and 2.9 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 6.6 times more Calcium, 1.7 times more Potassium and 10 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Pistachio Nuts have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pine Nuts have 1.2 times more Energy, 1.5 times more Fat and 2.4 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.8 times more Omega 3, 2.1 times more Carbohydrate, 2.1 times more Sugars, 2.9 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Pistachio Nuts have similar amounts of Saturated Fat per 1 kg.
• Both Dried Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.