Comparing Nutrients in 100 grams Pine Nuts VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	23.2% 673kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	83% 14g	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% 27g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 3.45g	% 6.87g	g per day for Men 19-50 years
Fiber	9.74% 3.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	131% 1.7mg	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	6.22% 5.6mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.5% 105mg	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	0.085% 3.4μg	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	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	52% 1.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.12% 4.37g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 1.4 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 26 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B5, 18.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 7 times more Vitamin C than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pine Nuts vs Pistachio Nuts:

• Dried Pine Nuts have 1.4 times more Iron, 2.1 times more Magnesium, 7.3 times more Manganese and 2.9 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 6.6 times more Calcium, 1.7 times more Potassium and 10 times more Selenium than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Pistachio Nuts have similar amounts of Copper and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dried Pine Nuts have 1.2 times more Energy, 1.5 times more Fat and 2.4 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.8 times more Omega 3, 2.1 times more Carbohydrate, 2.1 times more Sugars, 2.9 times more Fiber and 1.5 times more Protein than Dried Pine Nuts.
• Both Dried Pine Nuts and Raw Pistachio Nuts have similar amounts of Saturated Fat per 100 g.
• Both Dried Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.