Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Energy	209% 6070kcal	197% 5720kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	472% 458g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	176% 56.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	772% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	218% 283g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	107% 77.4g	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	0% 0g	3.03% 2.2g	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	% 0.4g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 71g	g per day for Men 19-50 years
Fiber	276% 105g	271% 103g	38g per day for Men 19-50 years
Protein	379% 212g	376% 211g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	579% 6.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	863% 11.2mg	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	67.5% 270μg	128% 510μg	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	0% 0mg	33.3% 30mg	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	1731% 260mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Calcium	291% 2910mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	1437% 13mg	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	460% 36.8mg	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	260% 1090mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	540% 12.4mg	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	666% 4660mg	670% 4690mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	296% 10070mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Roasted Pistachios per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Roasted Pistachios:

• 1 kilogram of Oil Roasted Almonds has 3.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 12 times more Vitamin E than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 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.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Roasted Pistachios:

• 1 kilogram of Oil Roasted Almonds has 2.7 times more Calcium, 2.5 times more Magnesium, 2 times more Manganese and 1.3 times more Zinc than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 1.4 times more Copper, 1.4 times more Potassium and 2.4 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Pistachios contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.2 times more Fat than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 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 Oil Roasted Almonds and Roasted Pistachios offer comparable quantities of Energy, Omega 6, Fiber and Protein per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3