Comparing Nutrients in 14 ounces Dried Pilinuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Dried Pilinuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	98% 2854kcal	76.6% 2223kcal	2900kcal per day for Men 19-50 years
Fat	325% 316g	185% 180g	97g per day for Men 19-50 years
Saturated Fat	387% 124g	73.3% 23.4g	32g per day for Men 19-50 years
Omega 3	NA	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	178% 30g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.27g	g per day for Men 19-50 years
Sucrose	NA	% 27.3g	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	76.5% 43g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	302% 3.62mg	288% 3.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	59.5% 238μg	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	2.65% 2.4mg	24.7% 22.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Dried Pilinuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	57.5% 575mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	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	175% 14mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	285% 1199mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	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	326% 2282mg	278% 1945mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	120% 4068mg	3400mg per day for Men 19-50 years
Selenium	NA	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Pistachio Nuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Pilinuts 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 Dried Pilinuts vs Pistachio Nuts:

• 14 oz of Raw Pistachio Nuts contain 13 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 14.8 times more Vitamin B6 and 9.3 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Pistachio Nuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pilinuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Pilinuts vs Pistachio Nuts:

• 14 ounces of Dried Pilinuts have 1.4 times more Calcium, 2.5 times more Magnesium, 1.9 times more Manganese and 1.4 times more Zinc than Pistachio Nuts.
• While 14 oz of Raw Pistachio Nuts contain 1.4 times more Copper and 2 times more Potassium than Dried Pilinuts.
• Both Dried Pilinuts and Pistachio Nuts contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Pilinuts have 1.3 times more Energy, 1.8 times more Fat and 5.3 times more Saturated Fat than Pistachio Nuts.
• While 14 oz of Raw Pistachio Nuts contain 1.9 times more Omega 6, 6.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.