Comparing Nutrients in 1 pound Almonds VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Almonds	Pistachio Nuts	Recommended Dietary Allowance
Energy	91% 2626kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	212% 206g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	95% 123g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	48% 34.7g	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	0.69% 0.5g	1.5% 1.1g	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	% 0.77g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 18g	% 31g	g per day for Men 19-50 years
Fiber	149% 56.7g	127% 48g	38g per day for Men 19-50 years
Protein	171% 96g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	329% 3.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	593% 7.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	58% 231μg	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	0% 0mg	28.2% 25.4mg	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	775% 116mg	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pistachio Nuts	Recommended Dietary Allowance
Calcium	122% 1220mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	655% 5.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.39% 15.4μg	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	210% 17mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	237% 5.44mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	137% 4649mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Pistachio Nuts:

• Almonds have 7.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 9 times more Vitamin E than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain more Vitamin A, 4.2 times more Vitamin B1, 12.4 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Raw Pistachio Nuts have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Almonds as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Pistachio Nuts:

• Almonds have 2.6 times more Calcium, 2.2 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.3 times more Copper, 1.4 times more Potassium and 1.7 times more Selenium than Almonds.
• Both Almonds and Raw Pistachio Nuts have similar amounts of Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pistachio Nuts contain 1.6 times more Saturated Fat, 96.3 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Almonds and Raw Pistachio Nuts have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 1 lb.
• Both Almonds as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.