Comparing Nutrients in 1 kilogram Pistachio Nuts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pistachio Nuts	Dried Beechnuts	Recommended Dietary Allowance
Energy	193% 5600kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	179% 57g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	258% 335g	130g per day for Men 19-50 years
Sugars	106% 76.6g	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	3.3% 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	NA	38g per day for Men 19-50 years
Protein	360% 202g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	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	191% 28.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Dried Beechnuts	Recommended Dietary Allowance
Calcium	105% 1050mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Dried Beechnuts per 1 kg

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

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

• 1 kilogram of Pistachio Nuts has more Vitamin A, 2.9 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.5 times more Vitamin B6 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Pistachio Nuts.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Pistachio Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Dried Beechnuts:

• 1 kilogram of Pistachio Nuts has 105 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, more Magnesium, more Phosphorus and 6.1 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 38 times more Sodium than Raw Pistachio Nuts.
• Both Pistachio Nuts and Dried Beechnuts contain similar levels of Manganese and Potassium per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pistachio Nuts has 3.3 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 5.9 times more Omega 3 and 1.3 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Dried Beechnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per one kilogram.