Comparing Nutrients in 100 grams Pistachio Nuts VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Energy	19.3% 560kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	10% 13g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	4.95% 3.6g	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	0.33% 0.24g	0.097% 0.07g	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	% 0.32g	% 0.07g	g per day for Men 19-50 years
Sucrose	% 6.87g	% 3.45g	g per day for Men 19-50 years
Fiber	28% 10.6g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	36% 20g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	8.5% 34μg	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	6.22% 5.6mg	0.89% 0.8mg	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	19% 2.86mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Pine Nuts	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	147% 1.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.085% 3.4μg	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	49% 3.92mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.3% 3.28μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.062% 2.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Pine Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Pistachio Nuts versus 100 g of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Pistachio Nuts have 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 Pine Nuts.
• While 100 g of Dried Pine Nuts contain 1.4 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.3 times more Vitamin E than Raw Pistachio Nuts.
• 100 grams of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Pistachio Nuts have 6.6 times more Calcium, 1.7 times more Potassium and 10 times more Selenium than Pine Nuts.
• While 100 g of Dried Pine Nuts contain 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.
• Both Pistachio Nuts and Pine Nuts contain similar levels of Copper and Phosphorus per 100 grams.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pistachio Nuts have 1.2 times more Saturated Fat, 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 Pine Nuts.
• While 100 g of Dried Pine Nuts contain 1.5 times more Fat and 2.4 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Pine Nuts offer comparable quantities of Energy per 100 grams.