Comparing Nutrients in 1 kilogram Pistachio Nuts VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Pistachio Nuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	193% 5600kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	975% 312g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	NA	1.6g per day for Men 19-50 years
Omega 6	829% 141g	447% 76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	30.6% 39.8g	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	193% 108g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	29% 260μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	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	62.2% 56mg	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	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 Pilinuts	Recommended Dietary Allowance
Calcium	105% 1050mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	1064% 9.6mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	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	700% 4900mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Dried Pilinuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Pistachio Nuts 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 Pistachio Nuts vs Dried Pilinuts:

• 1 kilogram of Pistachio Nuts has 13 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 14.8 times more Vitamin B6 and 9.3 times more Vitamin C than Dried Pilinuts.
• Both Pistachio Nuts and Dried Pilinuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Pistachio Nuts has 1.4 times more Copper and 2 times more Potassium than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 1.4 times more Calcium, 2.5 times more Magnesium, 1.9 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Dried Pilinuts contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pistachio Nuts has 1.9 times more Omega 6, 6.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• While 1 kg of Dried Pilinuts contains 1.3 times more Energy, 1.8 times more Fat and 5.3 times more Saturated Fat than Raw Pistachio Nuts.