Comparing Nutrients in 1 pound 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	98% 2853kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	212% 206g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 31g	g per day for Men 19-50 years
Fiber	128% 48.5g	127% 48g	38g per day for Men 19-50 years
Protein	94% 52.5g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	470% 5.64mg	329% 3.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	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	19% 0.95mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	593% 7.7mg	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	65.8% 263μg	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	10% 9.07mg	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	NA	86.5% 13mg	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	3.63% 36.3mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	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	173% 14mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	237% 5.44mg	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	22.7% 159mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	137% 4649mg	3400mg per day for Men 19-50 years
Selenium	NA	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Dried Pinyon Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 pound:

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