Comparing Nutrients in 5 ounces Roasted Pistachios VS Pine Nuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Roasted Pistachios VS Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pistachios versus 5 oz of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Pistachios have 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 Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 3.2 times more Vitamin B3, 4.3 times more Vitamin E and 4.1 times more Vitamin K than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Pine Nuts provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Pine Nuts have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pistachios have 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 Pine Nuts.
• While 5 oz of Dried Pine Nuts contain 1.5 times more Fat and 2.5 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Pine Nuts offer comparable quantities of Energy and Saturated Fat per five ounces.