Comparing Nutrients in 100 grams 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	21.7% 629kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	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	15% 19.3g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 7.1g	g per day for Men 19-50 years
Fiber	28% 10.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	104% 1.24mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	86.3% 1.12mg	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	14.5% 58μg	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	2.22% 2mg	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	NA	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	0.8% 8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	38.3% 3.06mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	54% 1.24mg	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	5% 35mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.05% 1.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Dried Pinyon 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 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Dried Pinyon Pine Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.