Comparing Nutrients in 5 ounces Pine Nuts VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	33% 954kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	25% 8g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	31% 40g	130g per day for Men 19-50 years
Sugars	7% 5.1g	15% 11g	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	0.14% 0.099g	0.43% 0.31g	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	% 0.099g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 10g	g per day for Men 19-50 years
Fiber	14% 5.24g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	18% 72.3μg	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	1.26% 1.13mg	4.72% 4.25mg	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	88% 13.2mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	204% 1.83mg	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	98% 7.84mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	76.6% 1.76mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	116% 815mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.071% 2.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pine Nuts vs Roasted Pistachios:

• Dried Pine Nuts have 3.2 times more Vitamin B3, 4.3 times more Vitamin E and 4.1 times more Vitamin K than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 13 times more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B5, 11.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 3.8 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B2 per 5 oz.
• Both Dried Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pine Nuts vs Roasted Pistachios:

• Dried Pine Nuts have 1.4 times more Iron, 2.3 times more Magnesium, 7.1 times more Manganese, 1.2 times more Phosphorus and 2.8 times more Zinc than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 6.7 times more Calcium, 1.7 times more Potassium and 14.3 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 1.5 times more Fat and 2.5 times more Omega 6 than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.3 times more Omega 3, 2.2 times more Carbohydrate, 2.2 times more Sugars, 2.8 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Dried Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.