Comparing Nutrients in 100 grams Pine Nuts VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	23.2% 673kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	77.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	10.7% 7.74g	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	0.097% 0.07g	0.3% 0.22g	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	% 0.07g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 7.1g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	12.8% 51μg	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	0.89% 0.8mg	3.33% 3mg	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	62.2% 9.33mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	144% 1.3mg	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	69% 5.53mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	54% 1.24mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.05% 1.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pine Nuts vs Roasted Pistachios:

• Dried Pine Nuts have 3.2 times more Vitamin B3, 4.3 times more Vitamin E and 4.1 times more Vitamin K than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 13 times more Vitamin A, 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 Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B2 per 100 g.
• Both Dried Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pine Nuts vs Roasted Pistachios:

• Dried Pine Nuts have 1.4 times more Iron, 2.3 times more Magnesium, 7.1 times more Manganese, 1.2 times more Phosphorus and 2.8 times more Zinc than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 6.7 times more Calcium, 1.7 times more Potassium and 14.3 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pine Nuts have 1.5 times more Fat and 2.5 times more Omega 6 than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 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 Dried Pine Nuts.
• Both Dried Pine Nuts and Dry Roasted Pistachio Nuts have similar amounts of Energy and Saturated Fat per 100 g.
• Both Dried Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.