Comparing Nutrients in 1 pound Oil Roasted Pecans VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	112% 3243kcal	87.6% 2540kcal	2900kcal per day for Men 19-50 years
Fat	352% 341g	212% 206g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	83.7% 26.8g	32g per day for Men 19-50 years
Omega 3	292% 4.68g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	602% 102g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	95% 123g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.25% 0.18g	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	% 0.18g	% 1.45g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 31g	g per day for Men 19-50 years
Fiber	113% 43g	127% 48g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	329% 3.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.34mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	593% 7.7mg	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	17% 68μg	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	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	76.5% 11.5mg	86.5% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	30.4% 304mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	605% 5.44mg	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	140% 11.2mg	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	237% 5.44mg	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	170% 1193mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	52.3% 1778mg	137% 4649mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	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	184% 20.3mg	91% 9.98mg	11mg per day for Men 19-50 years
Water	0.14% 5.13g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Pistachio Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Pecans vs Pistachio Nuts:

• 1 pound of Oil Roasted Pecans has 1.4 times more Vitamin B5 than Pistachio Nuts.
• While 1 lb of Raw Pistachio Nuts contains 5.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 8 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• 1 pound of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Pecans as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Pecans vs Pistachio Nuts:

• 1 pound of Oil Roasted Pecans has 3.1 times more Manganese and 2 times more Zinc than Pistachio Nuts.
• While 1 lb of Raw Pistachio Nuts contains 1.6 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus and 2.6 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts contain similar levels of Copper, Magnesium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Pecans has 1.3 times more Energy, 1.7 times more Fat, 1.2 times more Saturated Fat, 3.6 times more Omega 3 and 1.6 times more Omega 6 than Pistachio Nuts.
• While 1 lb of Raw Pistachio Nuts contains 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Pistachio Nuts offer comparable quantities of Fiber per one pound.