Comparing Nutrients in 1 kilogram Pistachio Nuts VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Cassava	3%	2%	95%

Macro Nutrients

	Pistachio Nuts	Cassava	Recommended Dietary Allowance
Energy	193% 5600kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	293% 381g	130g per day for Men 19-50 years
Sugars	106% 76.6g	23.4% 17g	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	3.3% 2.4g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 68.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	47.4% 18g	38g per day for Men 19-50 years
Protein	360% 202g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Cassava	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	67.7% 0.88mg	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	62.2% 56mg	229% 206mg	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	191% 28.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Cassava	Recommended Dietary Allowance
Calcium	105% 1050mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	490% 39.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	167% 3.84mg	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	700% 4900mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Pistachio Nuts versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pistachio Nuts vs Cassava:

• 1 kilogram of Pistachio Nuts has 26 times more Vitamin A, 10 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 4.9 times more Vitamin B5, 19.3 times more Vitamin B6, 1.9 times more Vitamin B9 and 15.1 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 3.7 times more Vitamin C than Raw Pistachio Nuts.
• 1 kilogram of Cassava have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Pistachio Nuts as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Cassava:

• 1 kilogram of Pistachio Nuts has 6.6 times more Calcium, 13 times more Copper, 14.5 times more Iron, 5.8 times more Magnesium, 3.1 times more Manganese, 18.1 times more Phosphorus, 3.8 times more Potassium, 10 times more Selenium and 6.5 times more Zinc than Cassava.
• 1 kilogram of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pistachio Nuts has 3.5 times more Energy, 161.9 times more Fat, 79.8 times more Saturated Fat, 17 times more Omega 3, 440.3 times more Omega 6, 4.5 times more Sugars, 5.9 times more Fiber and 14.8 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 1.4 times more Carbohydrate than Raw Pistachio Nuts.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3 and Omega 6