Comparing Nutrients in 1 pound Pistachio Nuts VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Energy	87.6% 2540kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	885% 150g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	22.5% 16.3g	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	1.5% 1.1g	0.44% 0.32g	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	% 1.45g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 31g	% 15.6g	g per day for Men 19-50 years
Fiber	127% 48g	44% 16.8g	38g per day for Men 19-50 years
Protein	163% 91g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	13% 118μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 231μg	38.6% 154μg	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	28.2% 25.4mg	4.03% 3.63mg	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	86.5% 13mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Calcium	47.6% 476mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	667% 6mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.4μg	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	222% 17.8mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	318% 2223mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Pine Nuts per 1 lb

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

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

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

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

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