Comparing Nutrients in 1 pound Pistachio Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pistachio Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	87.6% 2540kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	229% 73g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	41% 53.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	14.6% 10.6g	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	1.5% 1.1g	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	% 1.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 31g	% 10.6g	g per day for Men 19-50 years
Fiber	127% 48g	89.5% 34g	38g per day for Men 19-50 years
Protein	163% 91g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	35.2% 0.46mg	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	25% 100μg	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	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	86.5% 13mg	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	47.6% 476mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	241% 5.55mg	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	318% 2223mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Brazilnuts per 1 lb

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

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

• 1 pound of Pistachio Nuts has more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.8 times more Vitamin B5, 16.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 8 times more Vitamin C than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2 times more Vitamin E than Raw Pistachio Nuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Pistachio Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pistachio Nuts vs Brazilnuts:

• 1 pound of Pistachio Nuts has 1.6 times more Iron and 1.6 times more Potassium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.5 times more Calcium, 1.3 times more Copper, 3.1 times more Magnesium, 1.5 times more Phosphorus, 273.9 times more Selenium and 1.8 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Brazilnuts contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pistachio Nuts has 8 times more Omega 3, 2.3 times more Carbohydrate, 3.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.5 times more Fat, 2.7 times more Saturated Fat and 1.7 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Brazilnuts offer comparable quantities of Energy per one pound.