Comparing Nutrients in 1 kilogram Oil Roasted Pecans VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	247% 7150kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	776% 752g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	226% 72.4g	185% 59g	32g per day for Men 19-50 years
Omega 3	644% 10.3g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	1327% 226g	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	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	250% 95g	279% 106g	38g per day for Men 19-50 years
Protein	164% 92g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	394% 4.73mg	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.37mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	1308% 17mg	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	37.5% 150μg	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	7.78% 7mg	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	169% 25.3mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	67% 670mg	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	NA	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	309% 24.7mg	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	1609% 37mg	522% 12mg	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	376% 2630mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	115% 3920mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	406% 44.7mg	200% 22mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Pistachio Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted 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 Oil Roasted Pecans vs Pistachio Nuts:

• 1 kilogram of Oil Roasted Pecans has 1.4 times more Vitamin B5 than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 5.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 8 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts provide similar amounts of Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Pecans as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Pecans vs Pistachio Nuts:

• 1 kilogram of Oil Roasted Pecans has 3.1 times more Manganese and 2 times more Zinc than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 1.6 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus and 2.6 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts contain similar levels of Copper, Magnesium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Pecans has 1.3 times more Energy, 1.7 times more Fat, 1.2 times more Saturated Fat, 3.6 times more Omega 3 and 1.6 times more Omega 6 than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts offer comparable quantities of Fiber per one kilogram.