Comparing Nutrients in 14 ounces Roasted Pistachios VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Energy	78.3% 2270kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	24% 17.3g	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	1.2% 0.87g	0.6% 0.44g	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	% 0.99g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 28g	% 15.7g	g per day for Men 19-50 years
Fiber	108% 41g	131% 49.6g	38g per day for Men 19-50 years
Protein	149% 83.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.6% 202μg	43.7% 175μg	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	13.2% 12mg	0% 0mg	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	57.4% 8.6mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Calcium	42.5% 425mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	455% 4.1mg	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	200% 16mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1861mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	84.4% 9.3mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Pistachios vs Almonds:

• Dry Roasted Pistachio Nuts have more Vitamin A, 3.4 times more Vitamin B1, 8.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.8 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Pistachios vs Almonds:

• Dry Roasted Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 2.4 times more Selenium than Almonds.
• While Almonds contain 2.5 times more Calcium, 2.5 times more Magnesium, 1.8 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts have 1.5 times more Saturated Fat, 70.7 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.