Comparing Nutrients in 14 ounces Roasted Pistachios VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Pistachios	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	78.3% 2270kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 28g	% 17.4g	g per day for Men 19-50 years
Fiber	108% 41g	110% 41.7g	38g per day for Men 19-50 years
Protein	149% 83.5g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	42.5% 425mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	425% 9.76mg	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	266% 1861mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	81.6% 2774mg	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	111% 12mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 7.6 times more Vitamin B1, 2.2 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 12 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Roasted Pistachio Nuts have 1.4 times more Copper, 1.4 times more Potassium and 2.4 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Calcium, 2.5 times more Magnesium, 2 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Almonds have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts have 1.3 times more Saturated Fat, more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.