Comparing Nutrients in 1 kilogram Roasted Pistachios VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Roasted Pistachios	Dried Pilinuts	Recommended Dietary Allowance
Energy	197% 5720kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	975% 312g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	NA	1.6g per day for Men 19-50 years
Omega 6	772% 131g	447% 76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	107% 77.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 71g	NA	g per day for Men 19-50 years
Fiber	271% 103g	NA	38g per day for Men 19-50 years
Protein	376% 211g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	88.5% 1.15mg	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	150% 600μg	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	6.67% 6mg	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	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	107% 1070mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	1064% 9.6mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	1006% 23mg	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	821% 5750mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Dried Pilinuts per 1 kg

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

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

• 1 kilogram of Roasted Pistachios has 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 9.8 times more Vitamin B6 and 5 times more Vitamin C than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 1.3 times more Vitamin B1 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Dried Pilinuts provide similar amounts of Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts as well as Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Roasted Pistachios vs Dried Pilinuts:

• 1 kilogram of Roasted Pistachios has 1.3 times more Copper and 2 times more Potassium than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 1.4 times more Calcium, 2.8 times more Magnesium, 1.9 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Dried Pilinuts contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Pistachios has 1.7 times more Omega 6, 7.1 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 1.3 times more Energy, 1.7 times more Fat and 5.5 times more Saturated Fat than Dry Roasted Pistachio Nuts.