Comparing Nutrients in 14 ounces Roasted Pistachios VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Roasted Pistachios	Roasted Almonds	Recommended Dietary Allowance
Energy	78.3% 2270kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 28g	% 19g	g per day for Men 19-50 years
Fiber	108% 41g	114% 43.3g	38g per day for Men 19-50 years
Protein	149% 83.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	41.5% 0.54mg	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	50.6% 202μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	42.5% 425mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	385% 8.86mg	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	266% 1861mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	84.4% 9.3mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 9 times more Vitamin B1, 1.6 times more Vitamin B5, 8.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B2, 2.6 times more Vitamin B3 and 11 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Pistachios vs Roasted Almonds:

• Dry Roasted Pistachio Nuts have 1.4 times more Potassium and 5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Calcium, 2.6 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Dry Roasted Almonds have similar amounts of Copper, Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts have 1.4 times more Saturated Fat, 21.2 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Pistachio Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.