Comparing Nutrients in 14 ounces Roasted Pistachios VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Energy	78.3% 2270kcal	89.5% 2596kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	267% 259g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	2252% 36g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	889% 151g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	14.3% 10.4g	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	1.2% 0.87g	0.49% 0.36g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 28g	% 9.64g	g per day for Men 19-50 years
Fiber	108% 41g	70% 26.6g	38g per day for Men 19-50 years
Protein	149% 83.5g	108% 60.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	229% 68.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.6% 202μg	97% 389μg	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	5.73% 5.16mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Calcium	42.5% 425mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	699% 6.3mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	589% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	185% 83.3μg	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	196% 1373mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	51.5% 1750mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	84.4% 9.3mg	111% 12.3mg	11mg per day for Men 19-50 years
Water	0.2% 7.34g	0.44% 16g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have 13 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B6, 2.3 times more Vitamin C, 3.1 times more Vitamin E and 4.9 times more Vitamin K than English Walnuts.
• While English Walnuts contain 1.9 times more Vitamin B9 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Vitamin B5 per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Pistachios vs Walnuts:

• Dry Roasted Pistachio Nuts have 1.4 times more Iron, 1.4 times more Phosphorus, 2.3 times more Potassium and 2 times more Selenium than English Walnuts.
• While English Walnuts contain 1.4 times more Magnesium, 2.7 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Calcium and Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts have 2.1 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than English Walnuts.
• While English Walnuts contain 1.4 times more Fat, 42.8 times more Omega 3 and 2.9 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Energy and Saturated Fat per 14 oz.
• Both Dry Roasted Pistachio Nuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.