Comparing Nutrients in 14 ounces Pistachio Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Energy	76.6% 2223kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	185% 180g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	73.3% 23.4g	47% 15g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	42% 30.4g	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	1.3% 0.95g	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	% 1.27g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 27.3g	% 15.7g	g per day for Men 19-50 years
Fiber	111% 42g	131% 49.6g	38g per day for Men 19-50 years
Protein	143% 80g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	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	24.7% 22.2mg	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	75.7% 11.4mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	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	194% 15.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	278% 1945mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	120% 4068mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pistachio Nuts vs Almonds:

• Raw Pistachio Nuts have more Vitamin A, 4.2 times more Vitamin B1, 12.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 7.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 9 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pistachio Nuts vs Almonds:

• Raw Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 1.7 times more Selenium than Almonds.
• While Almonds contain 2.6 times more Calcium, 2.2 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pistachio Nuts have 1.6 times more Saturated Fat, 96.3 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 14 oz.
• Both Raw Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.