Comparing Nutrients in 1 kilogram Pistachio Nuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	193% 5600kcal	247% 7150kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	776% 752g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	226% 72.4g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	644% 10.3g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1327% 226g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	100% 130g	130g per day for Men 19-50 years
Sugars	106% 76.6g	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	3.3% 2.4g	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	% 3.2g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 68.7g	% 39g	g per day for Men 19-50 years
Fiber	279% 106g	250% 95g	38g per day for Men 19-50 years
Protein	360% 202g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	29% 260μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	147% 7.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	62.2% 56mg	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	191% 28.6mg	169% 25.3mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	105% 1050mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	1333% 12mg	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	309% 24.7mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	288% 1210mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	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	700% 4900mg	376% 2630mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	115% 3920mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	406% 44.7mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Oil Roasted Pecans per 1 kg

Compare the macro and micronutrient content in 1 kg of Pistachio Nuts 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 Pistachio Nuts vs Oil Roasted Pecans:

• 1 kilogram of Pistachio Nuts has 5.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 8 times more Vitamin C than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 1.4 times more Vitamin B5 than Raw Pistachio Nuts.
• Both Pistachio Nuts 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 A and Vitamin C
• Both Raw Pistachio Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Oil Roasted Pecans:

• 1 kilogram of Pistachio Nuts has 1.6 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus and 2.6 times more Potassium than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 3.1 times more Manganese and 2 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans contain similar levels of Copper, Magnesium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pistachio Nuts has 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Oil Roasted Pecans.
• While 1 kg of Oil Roasted Pecans contains 1.3 times more Energy, 1.7 times more Fat, 3.6 times more Omega 3 and 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans offer comparable quantities of Saturated Fat and Fiber per one kilogram.