Comparing Nutrients in 500 calories Pistachio Nuts VS Pinyon Pine Nuts

Weight per 500 calories

• Pistachio Nuts: 89.3g
• Pinyon Pine Nuts: 79.5g

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

Which food has more nutrients per 500 calories - Pistachio Nuts or Pinyon Pine Nuts?

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Pistachio Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	50% 48.5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	23.3% 7.45g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	116% 19.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	12% 15.3g	130g per day for Men 19-50 years
Sugars	9.43% 6.84g	NA	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	0.3% 0.21g	NA	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	% 0.29g	NA	g per day for Men 19-50 years
Sucrose	% 6.13g	NA	g per day for Men 19-50 years
Fiber	25% 9.46g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	32% 18g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.58% 23.2μg	0.088% 0.79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	82.3% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	21.7% 3.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	3.34% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	6.8% 0.088mg	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	11.4% 45.5μg	11.5% 46μg	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	5.56% 5mg	1.77% 1.6mg	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	17% 2.55mg	NA	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

	Pistachio Nuts	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	9.38% 94mg	0.64% 6.36mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.076% 3.04μg	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	43.8% 3.5mg	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	150% 3.44mg	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	62.5% 438mg	3.97% 28mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	14.7% 499mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	NA	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	3.8% 57.2mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.13% 4.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pistachio Nuts vs Pinyon Pine Nuts:

• Raw Pistachio Nuts have 2.8 times more Vitamin B5, 17.2 times more Vitamin B6 and 3.1 times more Vitamin C than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.3 times more Vitamin B1 and 3 times more Vitamin B3 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Pinyon Pine Nuts have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Raw Pistachio Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pistachio Nuts vs Pinyon Pine Nuts:

• Raw Pistachio Nuts have 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.
• While Dried Pinyon Pine Nuts contain 1.7 times more Magnesium, 3.2 times more Manganese and 1.7 times more Zinc than Raw Pistachio Nuts.

Comparison of macro-nutrients per 500 calories:

• Raw Pistachio Nuts have 1.6 times more Carbohydrate and 2 times more Protein than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 1.4 times more Saturated Fat, 2.4 times more Omega 3 and 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Pinyon Pine Nuts have similar amounts of Energy, Fat and Fiber per 500 kcal.
• Both Raw Pistachio Nuts as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.