Comparing Nutrients in 1 kilogram Roasted Pistachios VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Pistachios	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	197% 5720kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	100% 130g	130g per day for Men 19-50 years
Sugars	107% 77.4g	54.8% 39.7g	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	0.55% 0.4g	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	% 2.5g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 71g	% 39g	g per day for Men 19-50 years
Fiber	271% 103g	250% 95g	38g per day for Men 19-50 years
Protein	376% 211g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	144% 1.87mg	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	37.5% 150μg	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	7.78% 7mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	107% 1070mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	1333% 12mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	1609% 37mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	109% 60μg	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	406% 44.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.31% 11.3g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Pistachios has 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.3 times more Vitamin C than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 1.4 times more Vitamin B5 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Oil Roasted Pecans provide similar amounts of Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Pistachios has 1.6 times more Calcium, 1.6 times more Iron, 1.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Selenium than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 3 times more Manganese and 1.9 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Oil Roasted Pecans contain similar levels of Copper and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pistachios has 2.2 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 1.6 times more Fat, 1.3 times more Saturated Fat, 4.9 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Oil Roasted Pecans offer comparable quantities of Energy and Fiber per one kilogram.