Comparing Nutrients in 300 calories Pinyon Pine Nuts VS Pistachio Nuts

Weight per 300 calories

• Pinyon Pine Nuts: 47.7g
• Pistachio Nuts: 53.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Pinyon Pine Nuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	9.9% 3.16g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	9.68% 0.15g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	44.4% 7.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.1% 9.2g	11% 14.6g	130g per day for Men 19-50 years
Sugars	NA	5.66% 4.1g	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	0.18% 0.13g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	15% 5.68g	38g per day for Men 19-50 years
Protein	9.85% 5.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.053% 0.48μg	1.55% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	4.35% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.1mg	5.57% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.07% 0.053mg	70% 0.91mg	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	6.9% 27.7μg	6.83% 27.3μg	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	1.06% 0.95mg	3.33% 3mg	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	10.2% 1.53mg	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	0.38% 3.8mg	5.63% 56.3mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	77.4% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.046% 1.82μg	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	18.2% 1.46mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	26.6% 112mg	15.4% 65mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	28% 0.64mg	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	2.4% 16.7mg	37.5% 263mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	NA	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.3mg	0.036% 0.54mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.063% 2.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pinyon Pine Nuts vs Pistachio Nuts:

• Dried Pinyon Pine Nuts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 2.8 times more Vitamin B5, 17.2 times more Vitamin B6 and 3.1 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 300 kcal.
• Both Dried Pinyon Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pinyon Pine Nuts vs Pistachio Nuts:

• Dried Pinyon Pine Nuts have 1.7 times more Magnesium, 3.2 times more Manganese and 1.7 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 14.7 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 15.7 times more Phosphorus and 1.8 times more Potassium than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 300 calories:

• Dried Pinyon Pine Nuts have 1.4 times more Saturated Fat, 2.4 times more Omega 3 and 1.6 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.6 times more Carbohydrate and 2 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Pistachio Nuts have similar amounts of Energy, Fat and Fiber per 300 kcal.
• Both Dried Pinyon Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.