Comparing Nutrients in 1 pound Roasted Pistachios VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Energy	89.5% 2595kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	75% 98g	130g per day for Men 19-50 years
Sugars	48.4% 35g	27.2% 19.7g	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	1.38% 1g	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 32g	% 18g	g per day for Men 19-50 years
Fiber	123% 46.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	171% 95g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.15mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 231μg	50% 200μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	65.6% 9.84mg	775% 116mg	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

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Calcium	48.5% 485mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	98% 3325mg	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	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.54% 20g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 3.4 times more Vitamin B1, 8.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.8 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Pistachios vs Almonds:

• Dry Roasted Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 2.4 times more Selenium than Almonds.
• While Almonds contain 2.5 times more Calcium, 2.5 times more Magnesium, 1.8 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Pistachio Nuts have 1.5 times more Saturated Fat, 70.7 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 1 lb.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.