Comparing Nutrients in 14 ounces Roasted Pistachios VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Roasted Pistachios	Dried Pilinuts	Recommended Dietary Allowance
Energy	78.3% 2270kcal	98% 2854kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	325% 316g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	387% 124g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	NA	1.6g per day for Men 19-50 years
Omega 6	306% 52g	178% 30g	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	12% 15.8g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	108% 41g	NA	38g per day for Men 19-50 years
Protein	149% 83.5g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	35% 0.46mg	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	59.5% 238μg	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	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57.4% 8.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Dried Pilinuts	Recommended Dietary Allowance
Calcium	42.5% 425mg	57.5% 575mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	422% 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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	285% 1199mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	399% 9.2mg	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	326% 2282mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	NA	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	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Dried Pilinuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Pistachios versus 14 oz of Dried Pilinuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Pistachios have 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 9.8 times more Vitamin B6 and 5 times more Vitamin C than Dried Pilinuts.
• While 14 oz of Dried Pilinuts contain 1.3 times more Vitamin B1 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Dried Pilinuts provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Roasted Pistachios vs Dried Pilinuts:

• 14 ounces of Roasted Pistachios have 1.3 times more Copper and 2 times more Potassium than Dried Pilinuts.
• While 14 oz of Dried Pilinuts contain 1.4 times more Calcium, 2.8 times more Magnesium, 1.9 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Dried Pilinuts contain similar levels of Iron and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Pistachios have 1.7 times more Omega 6, 7.1 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• While 14 oz of Dried Pilinuts contain 1.3 times more Energy, 1.7 times more Fat and 5.5 times more Saturated Fat than Dry Roasted Pistachio Nuts.