Comparing Nutrients in 7 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	43% 1248kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	21% 15.4g	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	0.6% 0.44g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	56% 21.2g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	41% 23g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	171% 2.23mg	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	28.8% 115μg	25.3% 101μg	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	4.4% 3.97mg	6.6% 5.95mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	1.6% 16mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	285% 2.57mg	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	76% 6.07mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	107% 2.47mg	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	9.92% 69.5mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	NA	36% 20μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.099% 3.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.