Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	30.7% 892kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	25% 8g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	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	21% 27.4g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	40% 15g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	147% 1.76mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	122% 1.6mg	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	20.6% 82.2μg	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	3.15% 2.83mg	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	NA	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	54.2% 4.34mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	76.6% 1.76mg	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	7.1% 49.6mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	NA	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.071% 2.62g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 1.8 times more Vitamin B1 and 3.2 times more Vitamin B3 than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 13 times more Vitamin A, 2.4 times more Vitamin B5, 10.1 times more Vitamin B6 and 1.5 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Roasted Pistachios:

• Dried Pinyon Pine Nuts have 2.1 times more Magnesium, 3.5 times more Manganese, 12 times more Sodium and 1.8 times more Zinc than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 13.4 times more Calcium, 1.3 times more Iron, 13.4 times more Phosphorus and 1.6 times more Potassium than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts have 1.3 times more Fat, 1.7 times more Saturated Fat, 3.7 times more Omega 3 and 1.9 times more Omega 6 than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.5 times more Carbohydrate and 1.8 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Energy and Fiber per 5 oz.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.