Comparing Nutrients in 1 pound Pine Nuts VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	105% 3053kcal	89.5% 2595kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	350% 59.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	99% 128g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	48.4% 35g	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	0.44% 0.32g	1.38% 1g	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	% 0.32g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 32g	g per day for Men 19-50 years
Fiber	44% 16.8g	123% 46.7g	38g per day for Men 19-50 years
Protein	111% 62g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	263% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	391% 5.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	58% 231μg	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	4.03% 3.63mg	15% 13.6mg	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	282% 42.3mg	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	652% 5.86mg	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	314% 25mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	245% 5.64mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	373% 2608mg	304% 2127mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	134% 4568mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Pistachios per 1 lb

Compare the macro and micronutrient content in 1 lb of Pine Nuts versus 1 lb of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pine Nuts vs Roasted Pistachios:

• 1 pound of Pine Nuts has 3.2 times more Vitamin B3, 4.3 times more Vitamin E and 4.1 times more Vitamin K than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 1.9 times more Vitamin B1, 1.6 times more Vitamin B5, 11.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.8 times more Vitamin C than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pistachios provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin C
• Both Dried Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pine Nuts vs Roasted Pistachios:

• 1 pound of Pine Nuts has 1.4 times more Iron, 2.3 times more Magnesium, 7.1 times more Manganese, 1.2 times more Phosphorus and 2.8 times more Zinc than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 6.7 times more Calcium, 1.7 times more Potassium and 14.3 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pistachios contain similar levels of Copper per one pound.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 1.5 times more Fat and 2.5 times more Omega 6 than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 1.3 times more Omega 3, 2.2 times more Carbohydrate, 2.2 times more Sugars, 2.8 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Pine Nuts and Roasted Pistachios offer comparable quantities of Energy and Saturated Fat per one pound.