Comparing Nutrients in 1 kilogram 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	217% 6290kcal	197% 5720kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	472% 458g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	176% 56.5g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	772% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	218% 283g	130g per day for Men 19-50 years
Sugars	NA	107% 77.4g	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	3.03% 2.2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 71g	g per day for Men 19-50 years
Fiber	282% 107g	271% 103g	38g per day for Men 19-50 years
Protein	207% 116g	376% 211g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1036% 12.4mg	579% 6.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	863% 11.2mg	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	145% 580μg	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	22.2% 20mg	33.3% 30mg	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	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	8% 80mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	1437% 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	383% 30.6mg	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	260% 1090mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	540% 12.4mg	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	50% 350mg	670% 4690mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	296% 10070mg	3400mg per day for Men 19-50 years
Selenium	NA	182% 100μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	1.6% 59g	0.5% 18.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.