Comparing Nutrients in 1 kilogram Roasted Pistachios VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Oranges	7%	2%	91%

Macro Nutrients

	Roasted Pistachios	Oranges	Recommended Dietary Allowance
Energy	197% 5720kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	772% 131g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	90% 118g	130g per day for Men 19-50 years
Sugars	107% 77.4g	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	376% 211g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oranges	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	107% 1070mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	50% 0.45mg	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	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	296% 10070mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	23.4% 868g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have 8 times more Vitamin B1, 5.9 times more Vitamin B2, 4.9 times more Vitamin B3, 2.1 times more Vitamin B5, 18.7 times more Vitamin B6, 1.7 times more Vitamin B9, 12.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 17.7 times more Vitamin C than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Raw Oranges have similar amounts of Vitamin A per 1 kg.
• Both Dry Roasted Pistachio Nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pistachios vs Oranges:

• Dry Roasted Pistachio Nuts have 2.7 times more Calcium, 28.7 times more Copper, 40.3 times more Iron, 10.9 times more Magnesium, 49.7 times more Manganese, 33.5 times more Phosphorus, 5.6 times more Potassium, 20 times more Selenium and 33.4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 46.9 times more Water than Dry Roasted Pistachio Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pistachio Nuts have 12.2 times more Energy, 381.8 times more Fat, 376.3 times more Saturated Fat, 30.3 times more Omega 3, 729.2 times more Omega 6, 2.4 times more Carbohydrate, 4.3 times more Fiber and 22.4 times more Protein than Raw Oranges.
• Both Dry Roasted Pistachio Nuts and Raw Oranges have similar amounts of Sugars per 1 kg.
• Both Dry Roasted Pistachio Nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.