Comparing Nutrients in 100 grams Pinyon Pine Nuts VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Pinyon Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	21.7% 629kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	63% 61g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.38g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	83% 14g	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% 27g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 6.87g	g per day for Men 19-50 years
Fiber	28% 10.7g	28% 10.6g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	104% 1.24mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	131% 1.7mg	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	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	NA	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	0.8% 8mg	10.5% 105mg	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	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	38.3% 3.06mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	52% 1.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	18.5% 628mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.12% 4.37g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.4 times more Vitamin B3 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 26 times more Vitamin A, 2.5 times more Vitamin B5, 15.3 times more Vitamin B6 and 2.8 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Pistachio Nuts have similar amounts of Vitamin B9 per 100 g.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Pistachio Nuts:

• Dried Pinyon Pine Nuts have 1.9 times more Magnesium, 3.6 times more Manganese, 72 times more Sodium and 1.9 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 13.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 14 times more Phosphorus and 1.6 times more Potassium than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 100 grams:

• Dried Pinyon Pine Nuts have 1.3 times more Fat, 1.6 times more Saturated Fat, 2.7 times more Omega 3 and 1.8 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.4 times more Carbohydrate and 1.7 times more Protein than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Pistachio Nuts have similar amounts of Energy and Fiber per 100 g.
• Both Dried Pinyon Pine Nuts as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.