Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	217% 6290kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	185% 59g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 68.7g	g per day for Men 19-50 years
Fiber	282% 107g	279% 106g	38g per day for Men 19-50 years
Protein	207% 116g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	1036% 12.4mg	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	1308% 17mg	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	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	NA	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	8% 80mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	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	383% 30.6mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	522% 12mg	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	700% 4900mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	200% 22mg	11mg per day for Men 19-50 years
Water	1.6% 59g	1.2% 43.7g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.4 times more Vitamin B3 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 26 times more Vitamin A, 2.5 times more Vitamin B5, 15.3 times more Vitamin B6 and 2.8 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Pistachio Nuts have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Pistachio Nuts:

• Dried Pinyon Pine Nuts have 1.9 times more Magnesium, 3.6 times more Manganese, 72 times more Sodium and 1.9 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 13.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 14 times more Phosphorus and 1.6 times more Potassium than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pinyon Pine Nuts have 1.3 times more Fat, 1.6 times more Saturated Fat, 2.7 times more Omega 3 and 1.8 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.4 times more Carbohydrate and 1.7 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Pistachio Nuts have similar amounts of Energy and Fiber per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.