Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	30.7% 892kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	117% 20g	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	29.6% 38.5g	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	0.47% 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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 9.74g	g per day for Men 19-50 years
Fiber	40% 15g	39.5% 15g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	147% 1.76mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	185% 2.4mg	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	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	NA	27% 4.05mg	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

	Pinyon Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	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	54.2% 4.34mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	74% 1.7mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	0.17% 6.2g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.4 times more Vitamin B3 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 26 times more Vitamin A, 2.5 times more Vitamin B5, 15.3 times more Vitamin B6 and 2.8 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Pistachio Nuts have similar amounts of Vitamin B9 per 5 oz.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Pistachio Nuts:

• Dried Pinyon Pine Nuts have 1.9 times more Magnesium, 3.6 times more Manganese, 72 times more Sodium and 1.9 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 13.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 14 times more Phosphorus and 1.6 times more Potassium than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts have 1.3 times more Fat, 1.6 times more Saturated Fat, 2.7 times more Omega 3 and 1.8 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.4 times more Carbohydrate and 1.7 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Pistachio Nuts have similar amounts of Energy and Fiber per 5 oz.
• Both Dried Pinyon Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.