Comparing Nutrients in 1 pound Dry Roasted Pistachio Nuts with Salt VS Lightly Salted Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Lightly Salted Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Energy	89% 2581kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	61.7% 80g	130g per day for Men 19-50 years
Sugars	48.4% 35g	28.5% 20.6g	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	1.38% 1g	0% 0g	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	% 1.13g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 32g	% 20g	g per day for Men 19-50 years
Fiber	123% 46.7g	125% 47.6g	38g per day for Men 19-50 years
Protein	171% 95g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.15mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	41% 0.54mg	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	58% 231μg	30.6% 122μg	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	15% 13.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	65.6% 9.84mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Lightly Salted Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	48.5% 485mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	481% 4.33mg	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	228% 18.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	485% 11mg	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	304% 2127mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.22% 8.1g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Lightly Salted Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Pistachio Nuts with Salt versus 1 lb of Lightly Salted Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Pistachio Nuts with Salt vs Lightly Salted Oil Roasted Almonds:

• 1 pound of Dry Roasted Pistachio Nuts with Salt has 7.6 times more Vitamin B1, 2.2 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Lightly Salted Oil Roasted Almonds.
• While 1 lb of Lightly Salted Oil Roasted Almonds contains 3.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 12 times more Vitamin E than Dry Roasted Pistachio Nuts with Salt.
• 1 pound of Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Pistachio Nuts with Salt as well as Lightly Salted Oil Roasted Almonds have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dry Roasted Pistachio Nuts with Salt vs Lightly Salted Oil Roasted Almonds:

• 1 pound of Dry Roasted Pistachio Nuts with Salt has 1.4 times more Copper, 1.4 times more Potassium, 2.4 times more Selenium and 3 times more Sodium than Lightly Salted Oil Roasted Almonds.
• While 1 lb of Lightly Salted Oil Roasted Almonds contains 2.7 times more Calcium, 2.5 times more Magnesium, 2 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Lightly Salted Oil Roasted Almonds contain similar levels of Iron and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Pistachio Nuts with Salt has 1.3 times more Saturated Fat, more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Sugars than Lightly Salted Oil Roasted Almonds.
• Both Dry Roasted Pistachio Nuts with Salt and Lightly Salted Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6, Fiber and Protein per one pound.
• 1 pound of Lightly Salted Oil Roasted Almonds provide inadequate amounts of Omega 3