Comparing Nutrients in 1 kilogram Pistachio Nuts VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Pistachio Nuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	193% 5600kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	467% 453g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	185% 59g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	829% 141g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	209% 272g	80% 104g	130g per day for Men 19-50 years
Sugars	106% 76.6g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 68.7g	% 41.4g	g per day for Men 19-50 years
Fiber	279% 106g	5.26% 2g	38g per day for Men 19-50 years
Protein	360% 202g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	29% 260μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	725% 8.7mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	30.8% 0.4mg	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	75% 300μg	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	556% 500mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Fresh Orange juice	Recommended Dietary Allowance
Calcium	105% 1050mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1444% 13mg	49% 0.44mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	6.1% 0.14mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	301% 10250mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	1.8% 1μg	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	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Fresh Orange juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Pistachio Nuts vs Fresh Orange juice:

• 1 kilogram of Pistachio Nuts has 2.6 times more Vitamin A, 9.7 times more Vitamin B1, 5.3 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B5, 42.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 71.5 times more Vitamin E than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 8.9 times more Vitamin C than Raw Pistachio Nuts.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Pistachio Nuts as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pistachio Nuts vs Fresh Orange juice:

• 1 kilogram of Pistachio Nuts has 9.5 times more Calcium, 29.5 times more Copper, 19.6 times more Iron, 11 times more Magnesium, 85.7 times more Manganese, 28.8 times more Phosphorus, 5.1 times more Potassium, 70 times more Selenium and 44 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 20.2 times more Water than Raw Pistachio Nuts.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pistachio Nuts has 12.4 times more Energy, 226.6 times more Fat, 246.1 times more Saturated Fat, 26.3 times more Omega 3, 485.9 times more Omega 6, 2.6 times more Carbohydrate, 53 times more Fiber and 28.8 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 8.8 times more Fructose than Raw Pistachio Nuts.
• Both Pistachio Nuts and Fresh Orange juice offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein