Comparing Nutrients in 1 kilogram Roasted Pistachios VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Energy	197% 5720kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	166% 216g	130g per day for Men 19-50 years
Sugars	107% 77.4g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 71g	% 39.5g	g per day for Men 19-50 years
Fiber	271% 103g	329% 125g	38g per day for Men 19-50 years
Protein	376% 211g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 510μg	110% 440μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	145% 21.7mg	1709% 256mg	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

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Calcium	107% 1070mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	1.2% 44g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 3.4 times more Vitamin B1, 8.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.8 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pistachios vs Almonds:

• Dry Roasted Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 2.4 times more Selenium than Almonds.
• While Almonds contain 2.5 times more Calcium, 2.5 times more Magnesium, 1.8 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pistachio Nuts have 1.5 times more Saturated Fat, 70.7 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 1 kg.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.