Comparing Nutrients in 1 kilogram Pistachio Nuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Pistachio Nuts	Black Walnuts	Recommended Dietary Allowance
Energy	193% 5600kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	612% 593g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	109% 35g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	1673% 26.8g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1986% 338g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	73.7% 96g	130g per day for Men 19-50 years
Sugars	106% 76.6g	15% 11g	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	0.69% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 68.7g	% 10g	g per day for Men 19-50 years
Fiber	279% 106g	179% 68g	38g per day for Men 19-50 years
Protein	360% 202g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Black Walnuts	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	47.5% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	332% 16.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	448% 5.83mg	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	77.5% 310μg	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	19% 17mg	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	139% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Black Walnuts	Recommended Dietary Allowance
Calcium	105% 1050mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	1511% 13.6mg	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	390% 31mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	479% 2010mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	1694% 39mg	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	733% 5130mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	154% 5230mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	306% 33.7mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	1.23% 45.6g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 13 times more Vitamin A, 15.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B6, 1.6 times more Vitamin B9, 3.3 times more Vitamin C and 1.4 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.2 times more Vitamin B5 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Black Walnuts:

• Raw Pistachio Nuts have 1.7 times more Calcium, 1.3 times more Iron and 2 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.7 times more Magnesium, 3.2 times more Manganese, 2.4 times more Selenium and 1.5 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Black Walnuts have similar amounts of Copper and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pistachio Nuts have 1.7 times more Saturated Fat, 2.8 times more Carbohydrate, 7 times more Sugars and 1.6 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Fat, 9.3 times more Omega 3 and 2.4 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Black Walnuts have similar amounts of Energy and Protein per 1 kg.
• Both Raw Pistachio Nuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.