Comparing Nutrients in 1 pound Roasted Pecans VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Energy	111% 3221kcal	89.5% 2595kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	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	47.3% 61.5g	99% 128g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	% 18g	% 32g	g per day for Men 19-50 years
Fiber	112% 42.6g	123% 46.7g	38g per day for Men 19-50 years
Protein	77% 43g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	263% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	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	63.8% 3.2mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	391% 5.1mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Calcium	32.7% 327mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	652% 5.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	159% 12.7mg	228% 18.3mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	245% 5.64mg	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	190% 1329mg	304% 2127mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	134% 4568mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Roasted Pistachios per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Pecans vs Roasted Pistachios:

• 1 pound of Roasted Pecans has 1.4 times more Vitamin B5 than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6 times more Vitamin B6, 3.2 times more Vitamin B9, 4.3 times more Vitamin C and 1.7 times more Vitamin E than Dry Roasted Pecans.
• Both Roasted Pecans and Roasted Pistachios provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dry Roasted Pecans 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 Roasted Pecans vs Roasted Pistachios:

• 1 pound of Roasted Pecans has 1.2 times more Magnesium, 3.2 times more Manganese and 2.2 times more Zinc than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 1.5 times more Calcium, 1.4 times more Iron, 1.6 times more Phosphorus, 2.4 times more Potassium and 2.5 times more Selenium than Dry Roasted Pecans.
• Both Roasted Pecans and Roasted Pistachios contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pecans has 1.2 times more Energy, 1.6 times more Fat, 4.7 times more Omega 3 and 1.5 times more Omega 6 than Roasted Pistachios.
• While 1 lb of Dry Roasted Pistachio Nuts contains 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Dry Roasted Pecans.
• Both Roasted Pecans and Roasted Pistachios offer comparable quantities of Saturated Fat and Fiber per one pound.