Comparing Nutrients in 14 ounces Oil Roasted Pecans VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	98% 2838kcal	76.6% 2223kcal	2900kcal per day for Men 19-50 years
Fat	308% 299g	185% 180g	97g per day for Men 19-50 years
Saturated Fat	89.8% 28.7g	73.3% 23.4g	32g per day for Men 19-50 years
Omega 3	256% 4.1g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	527% 89.5g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	83% 108g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	42% 30.4g	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	0.22% 0.16g	1.3% 0.95g	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	% 0.16g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 15.5g	% 27.3g	g per day for Men 19-50 years
Fiber	99% 37.7g	111% 42g	38g per day for Men 19-50 years
Protein	65.2% 36.5g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.88mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.5% 2.93mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	519% 6.75mg	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	15% 59.5μg	50.6% 202μg	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	3.1% 2.78mg	24.7% 22.2mg	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	67% 10mg	75.7% 11.4mg	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

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	26.6% 266mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	529% 4.76mg	573% 5.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.5μg	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	123% 9.8mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	638% 14.7mg	207% 4.76mg	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	149% 1044mg	278% 1945mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	120% 4068mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	161% 17.7mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Pistachio Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Pecans versus 14 oz of Pistachio Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Pecans vs Pistachio Nuts:

• 14 ounces of Oil Roasted Pecans have 1.4 times more Vitamin B5 than Pistachio Nuts.
• While 14 oz of Raw Pistachio Nuts contain 5.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 8 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts provide similar amounts of Vitamin B3 and Vitamin E per 14 ounces.
• 14 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Pecans as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Pecans vs Pistachio Nuts:

• 14 ounces of Oil Roasted Pecans have 3.1 times more Manganese and 2 times more Zinc than Pistachio Nuts.
• While 14 oz of Raw Pistachio Nuts contain 1.6 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus and 2.6 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts contain similar levels of Copper, Magnesium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Pecans have 1.3 times more Energy, 1.7 times more Fat, 1.2 times more Saturated Fat, 3.6 times more Omega 3 and 1.6 times more Omega 6 than Pistachio Nuts.
• While 14 oz of Raw Pistachio Nuts contain 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts offer comparable quantities of Fiber per 14 ounces.