Comparing Nutrients in 1 kilogram Pecans VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	238% 6910kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	185% 59g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	209% 272g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	106% 76.6g	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	0.55% 0.4g	3.3% 2.4g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 39g	% 68.7g	g per day for Men 19-50 years
Fiber	253% 96g	279% 106g	38g per day for Men 19-50 years
Protein	164% 92g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	1308% 17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	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	12.2% 11mg	62.2% 56mg	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	93% 14mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	70% 700mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	1444% 13mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	0.85% 34μg	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	316% 25.3mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	522% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Pistachio Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pecans versus 1 kg of Pistachio Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pecans vs Pistachio Nuts:

• 1 kilogram of Pecans has 1.7 times more Vitamin B5 than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 8.7 times more Vitamin A, 1.3 times more Vitamin B1, 8.1 times more Vitamin B6, 2.3 times more Vitamin B9, 5.1 times more Vitamin C and 2 times more Vitamin E than Pecans nuts.
• Both Pecans and Pistachio Nuts provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pecans vs Pistachio Nuts:

• 1 kilogram of Pecans has 3.8 times more Manganese and 2.1 times more Zinc than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 1.5 times more Calcium, 1.5 times more Iron, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Selenium than Pecans nuts.
• Both Pecans and Pistachio Nuts contain similar levels of Copper and Magnesium per one kilogram.
• Both Pecans nuts as well as Raw Pistachio Nuts lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pecans has 1.2 times more Energy, 1.6 times more Fat, 3.4 times more Omega 3 and 1.5 times more Omega 6 than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 2 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Pecans nuts.
• Both Pecans and Pistachio Nuts offer comparable quantities of Saturated Fat and Fiber per one kilogram.