Comparing Nutrients in 1 pound Pistachio Nuts VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Pistachio Nuts	Dried Butternuts	Recommended Dietary Allowance
Energy	87.6% 2540kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	42% 54.7g	130g per day for Men 19-50 years
Sugars	48% 34.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	127% 48g	56% 21.3g	38g per day for Men 19-50 years
Protein	163% 91g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	13% 118μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	195% 2.54mg	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	75% 299μg	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	16% 14.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Dried Butternuts	Recommended Dietary Allowance
Calcium	47.6% 476mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	227% 2.04mg	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	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	1294% 29.8mg	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	289% 2023mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	142% 78μg	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	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Dried Butternuts per 1 lb

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

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

• 1 pound of Pistachio Nuts has 4.3 times more Vitamin A, 2.3 times more Vitamin B1, 1.2 times more Vitamin B3, 3 times more Vitamin B6 and 1.8 times more Vitamin C than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Vitamin B9 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Dried Butternuts provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Dried Butternuts have insufficient amounts of Vitamin A
• Both Raw Pistachio Nuts as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pistachio Nuts vs Dried Butternuts:

• 1 pound of Pistachio Nuts has 2 times more Calcium, 2.9 times more Copper and 2.4 times more Potassium than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2 times more Magnesium, 5.5 times more Manganese, 2.5 times more Selenium and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Dried Butternuts contain similar levels of Iron and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pistachio Nuts has 4.5 times more Saturated Fat, 2.3 times more Carbohydrate and 2.3 times more Fiber than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 1.3 times more Fat, 30.2 times more Omega 3 and 2.4 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Dried Butternuts offer comparable quantities of Energy and Protein per one pound.