Comparing Nutrients in 1 pound Pistachio Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Energy	87.6% 2540kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	75% 98g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	1.5% 1.1g	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	% 1.45g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 31g	% 18g	g per day for Men 19-50 years
Fiber	127% 48g	149% 56.7g	38g per day for Men 19-50 years
Protein	163% 91g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	28.2% 25.4mg	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	86.5% 13mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Calcium	47.6% 476mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.39% 15.4μg	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	222% 17.8mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	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	318% 2223mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	34% 18.6μg	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	91% 9.98mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pistachio Nuts vs Almonds:

• Raw Pistachio Nuts have more Vitamin A, 4.2 times more Vitamin B1, 12.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 7.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 9 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pistachio Nuts vs Almonds:

• Raw Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 1.7 times more Selenium than Almonds.
• While Almonds contain 2.6 times more Calcium, 2.2 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pistachio Nuts have 1.6 times more Saturated Fat, 96.3 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 1 lb.
• Both Raw Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.