Comparing Nutrients in 5 ounces Pine Nuts VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	33% 954kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	117% 20g	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	29.6% 38.5g	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	0.47% 0.34g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 9.74g	g per day for Men 19-50 years
Fiber	14% 5.24g	39.5% 15g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	185% 2.4mg	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	8.8% 7.94mg	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	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.8μg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	74% 1.7mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	0.17% 6.2g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 1.4 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 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 Dried Pine Nuts.
• Both Dried Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pine Nuts vs Pistachio Nuts:

• Dried Pine Nuts have 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.
• While Raw Pistachio Nuts contain 6.6 times more Calcium, 1.7 times more Potassium and 10 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Pistachio Nuts have similar amounts of Copper and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 1.2 times more Energy, 1.5 times more Fat and 2.4 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 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 Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Pistachio Nuts have similar amounts of Saturated Fat per 5 oz.
• Both Dried Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.