Comparing Nutrients in 1 kilogram Dry Roasted Pistachio Nuts with Salt VS Lightly Salted Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Lightly Salted Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Energy	196% 5690kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	131% 42g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	136% 177g	130g per day for Men 19-50 years
Sugars	107% 77.4g	62.8% 45.5g	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	3.03% 2.2g	0% 0g	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	% 2.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 71g	% 43.8g	g per day for Men 19-50 years
Fiber	271% 103g	276% 105g	38g per day for Men 19-50 years
Protein	376% 211g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	91% 1.18mg	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	128% 510μg	67.5% 270μg	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	33.3% 30mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	145% 21.7mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	107% 1070mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	1061% 9.55mg	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	504% 40.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	1070% 24.6mg	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	670% 4690mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	285% 4280mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Lightly Salted Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Pistachio Nuts with Salt versus 1 kg of Lightly Salted Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Pistachio Nuts with Salt vs Lightly Salted Oil Roasted Almonds:

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

Comparing minerals per 1 kilogram for Dry Roasted Pistachio Nuts with Salt vs Lightly Salted Oil Roasted Almonds:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 1.4 times more Copper, 1.4 times more Potassium, 2.4 times more Selenium and 3 times more Sodium than Lightly Salted Oil Roasted Almonds.
• While 1 kg of Lightly Salted Oil Roasted Almonds contains 2.7 times more Calcium, 2.5 times more Magnesium, 2 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Lightly Salted Oil Roasted Almonds contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 1.3 times more Saturated Fat, more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Sugars than Lightly Salted Oil Roasted Almonds.
• Both Dry Roasted Pistachio Nuts with Salt and Lightly Salted Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6, Fiber and Protein per one kilogram.
• 1 kilogram of Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3