Comparing Nutrients in 5 ounces Roasted Pistachios VS Pinyon Pine Nuts

Macros Ratio

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

Macro Nutrients

	Roasted Pistachios	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	28% 811kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	207% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	21% 27.4g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	40% 15g	38g per day for Men 19-50 years
Protein	53.3% 30g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Pinyon 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	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	12% 0.16mg	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	18% 72.3μg	20.6% 82.2μg	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	3.15% 2.83mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	15% 152mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	163% 1.47mg	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	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	267% 6.14mg	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	95% 665mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Pinyon Pine Nuts per 5 oz

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

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

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

• 5 ounces of Roasted Pistachios have 13.4 times more Calcium, 1.2 times more Copper, 1.3 times more Iron, 13.4 times more Phosphorus and 1.6 times more Potassium than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 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.
• 5 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pistachios have 1.5 times more Carbohydrate and 1.8 times more Protein than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 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.
• Both Roasted Pistachios and Pinyon Pine Nuts offer comparable quantities of Energy and Fiber per five ounces.