Comparing Nutrients in 500 calories Roasted Pistachios VS Pine Nuts

Weight per 500 calories

• Roasted Pistachios: 87.4g
• Pine Nuts: 74.3g

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

Discover which food has more nutrients per 500 calories - Roasted Pistachios or Pine Nuts?

Macros Ratio

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

Macro Nutrients

	Roasted Pistachios	Pine Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	52.4% 50.8g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	67.5% 11.5g	145% 24.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	7.48% 9.7g	130g per day for Men 19-50 years
Sugars	9.33% 6.77g	3.68% 2.67g	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	0.27% 0.19g	0.072% 0.052g	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	% 0.22g	% 0.052g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 2.56g	g per day for Men 19-50 years
Fiber	23.7% 9g	7.23% 2.75g	38g per day for Men 19-50 years
Protein	33% 18.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Pine Nuts	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	0.083% 0.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	20.4% 3.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44.6μg	6.3% 25.3μg	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	2.9% 2.62mg	0.66% 0.59mg	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	12.6% 1.9mg	46.2% 6.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	33.4% 40μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Pine Nuts	Recommended Dietary Allowance
Calcium	9.35% 94mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	109% 0.98mg	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	44% 3.52mg	51.4% 4.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	44.4% 186mg	420mg per day for Men 19-50 years
Manganese	47.2% 1.1mg	284% 6.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	5.4% 2.44μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.6% 410mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	16% 8.74μg	0.95% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	0.099% 1.5mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.046% 1.7g	3700g per day for Men 19-50 years

Roasted Pistachios VS Pine Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Pistachios or Pine Nuts?

Lets compare vitamin content per 500 calories of Roasted Pistachios vs Pine Nuts:

• 500 calories of Roasted Pistachios have 2.2 times more Vitamin B1, 1.2 times more Vitamin B2, 14 times more Vitamin B6 and 1.8 times more Vitamin B9 than Pine Nuts.
• While 500 kcal of Dried Pine Nuts contain 2.7 times more Vitamin B3, 3.7 times more Vitamin E and 3.5 times more Vitamin K than Dry Roasted Pistachio Nuts.
• 500 calories of Roasted Pistachios have insufficient amounts of Vitamin B3 and Vitamin K
• 500 calories of Pine Nuts have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dry Roasted Pistachio Nuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Pistachios vs Pine Nuts:

• 500 calories of Roasted Pistachios have 2 times more Potassium and 16.8 times more Selenium than Pine Nuts.
• While 500 kcal of Dried Pine Nuts contain 2 times more Magnesium, 6 times more Manganese and 2.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Pine Nuts contain similar levels of Copper, Iron and Phosphorus per 500 calories.
• 500 calories of Pine Nuts lack sufficient amounts of Selenium
• Both Dry Roasted Pistachio Nuts as well as Dried Pine Nuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Pistachios have 1.4 times more Saturated Fat, 1.5 times more Omega 3, 2.5 times more Carbohydrate, 3.3 times more Fiber and 1.8 times more Protein than Pine Nuts.
• While 500 kcal of Dried Pine Nuts contain 1.3 times more Fat and 2.1 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Pine Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Pine Nuts provide inadequate amounts of Omega 3, Carbohydrate and Fiber