Comparing Nutrients in 1 pound 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	105% 3053kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	212% 206g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	376% 64g	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	95% 123g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	48% 34.7g	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	0.44% 0.32g	1.5% 1.1g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 31g	g per day for Men 19-50 years
Fiber	44% 16.8g	127% 48g	38g per day for Men 19-50 years
Protein	111% 62g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	329% 3.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	593% 7.7mg	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	28.2% 25.4mg	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	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	655% 5.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.39% 15.4μg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	237% 5.44mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	137% 4649mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Pistachio Nuts per 1 lb

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

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

• 1 pound of Pine Nuts has 1.4 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.3 times more Vitamin E than Pistachio Nuts.
• While 1 lb of Raw Pistachio Nuts contains 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.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pine Nuts has 1.4 times more Iron, 2.1 times more Magnesium, 7.3 times more Manganese and 2.9 times more Zinc than Pistachio Nuts.
• While 1 lb of Raw Pistachio Nuts contains 6.6 times more Calcium, 1.7 times more Potassium and 10 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Pistachio Nuts contain similar levels of Copper and Phosphorus 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 1.2 times more Energy, 1.5 times more Fat and 2.4 times more Omega 6 than Pistachio Nuts.
• While 1 lb of Raw Pistachio Nuts contains 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 Pine Nuts and Pistachio Nuts offer comparable quantities of Saturated Fat per one pound.