Comparing Nutrients in 14 ounces Pistachio Nuts VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pistachio Nuts	Roasted Almonds	Recommended Dietary Allowance
Energy	76.6% 2223kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	185% 180g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	73.3% 23.4g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	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	83% 108g	64% 83.4g	130g per day for Men 19-50 years
Sugars	42% 30.4g	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	1.3% 0.95g	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	% 1.27g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 27.3g	% 19g	g per day for Men 19-50 years
Fiber	111% 42g	114% 43.3g	38g per day for Men 19-50 years
Protein	143% 80g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	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	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	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	278% 1945mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	120% 4068mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have more Vitamin A, 11.3 times more Vitamin B1, 1.6 times more Vitamin B5, 12.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.5 times more Vitamin B2, 2.8 times more Vitamin B3 and 8.4 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Raw 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 Pistachio Nuts vs Roasted Almonds:

• Raw Pistachio Nuts have 1.4 times more Potassium and 3.5 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Calcium, 2.3 times more Magnesium, 1.9 times more Manganese and 1.5 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Almonds have similar amounts of Copper, Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pistachio Nuts have 1.4 times more Saturated Fat, 28.9 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Almonds.
• Both Raw Pistachio Nuts and Dry Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 14 oz.
• Both Raw Pistachio Nuts as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.