Comparing Nutrients in 1 pound Roasted Pistachios VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Pistachios	Roasted Pecans	Recommended Dietary Allowance
Energy	89.5% 2595kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	80% 25.6g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	60% 0.96g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	350% 59.5g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	48.4% 35g	25.4% 18.4g	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	0.25% 0.18g	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	% 18g	g per day for Men 19-50 years
Fiber	123% 46.7g	112% 42.6g	38g per day for Men 19-50 years
Protein	171% 95g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.15mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.5% 2.33mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	391% 5.1mg	65.2% 0.85mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Roasted Pecans	Recommended Dietary Allowance
Calcium	48.5% 485mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	652% 5.86mg	588% 5.3mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	776% 18mg	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	190% 1329mg	700mg per day for Men 19-50 years
Potassium	134% 4568mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	33% 18μg	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	209% 23mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Roasted Pecans per 1 lb

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

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

• 1 pound of Roasted Pistachios has 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 Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 1.4 times more Vitamin B5 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Roasted Pecans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Pistachios vs Roasted Pecans:

• 1 pound of Roasted Pistachios has 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 Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 3.2 times more Manganese and 2.2 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Roasted Pecans contain similar levels of Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

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