Comparing Nutrients in 1 pound Pecans VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Energy	108% 3134kcal	89.5% 2595kcal	2900kcal per day for Men 19-50 years
Fat	337% 326g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	87.6% 28g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	280% 4.47g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	350% 59.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	99% 128g	130g per day for Men 19-50 years
Sugars	25% 18g	48.4% 35g	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	0.25% 0.18g	1.38% 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	% 0.18g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 32g	g per day for Men 19-50 years
Fiber	115% 43.5g	123% 46.7g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	263% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.3% 3.9mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	391% 5.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	343% 103μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	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	5.54% 5mg	15% 13.6mg	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	42.3% 6.35mg	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Calcium	31.8% 318mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	652% 5.86mg	0.9mg per day for Men 19-50 years
Fluoride	1.13% 45.4μg	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	143% 11.5mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	245% 5.64mg	2.3mg per day for Men 19-50 years
Molybdenum	157% 70.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	179% 1256mg	304% 2127mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	134% 4568mg	3400mg per day for Men 19-50 years
Selenium	31.3% 17.2μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	187% 20.5mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Roasted Pistachios per 1 lb

Compare the macro and micronutrient content in 1 lb of Pecans versus 1 lb of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pecans vs Roasted Pistachios:

• 1 pound of Pecans has 1.7 times more Vitamin B5 than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 1.8 times more Vitamin B2, 5.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.7 times more Vitamin C, 1.6 times more Vitamin E and 3.8 times more Vitamin K than Pecans nuts.
• Both Pecans and Roasted Pistachios provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pecans vs Roasted Pistachios:

• 1 pound of Pecans has 3.6 times more Manganese and 1.9 times more Zinc than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 1.5 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus, 2.5 times more Potassium and 2.6 times more Selenium than Pecans nuts.
• Both Pecans and Roasted Pistachios contain similar levels of Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pecans has 1.2 times more Energy, 1.6 times more Fat, 4.7 times more Omega 3 and 1.6 times more Omega 6 than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 2 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Protein than Pecans nuts.
• Both Pecans and Roasted Pistachios offer comparable quantities of Saturated Fat and Fiber per one pound.