Comparing Nutrients in 1 pound Pistachio Nuts VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	87.6% 2540kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	1.5% 1.1g	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	% 1.45g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 31g	% 18g	g per day for Men 19-50 years
Fiber	127% 48g	112% 42.6g	38g per day for Men 19-50 years
Protein	163% 91g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	13% 118μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	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	39.3% 5.9mg	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	Roasted Pecans	Recommended Dietary Allowance
Calcium	47.6% 476mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	588% 5.3mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	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	318% 2223mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	33% 18μg	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	209% 23mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Roasted Pecans per 1 lb

Compare the macro and micronutrient content in 1 lb of Pistachio Nuts 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 Pistachio Nuts vs Roasted Pecans:

• 1 pound of Pistachio Nuts has 3.7 times more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.2 times more Vitamin B9, 8 times more Vitamin C and 2.2 times more Vitamin E than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 1.4 times more Vitamin B5 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Roasted Pecans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pistachio Nuts vs Roasted Pecans:

• 1 pound of Pistachio Nuts has 1.5 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Selenium than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 3.3 times more Manganese and 2.3 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Roasted Pecans contain similar levels of Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pistachio Nuts has 2 times more Carbohydrate, 1.9 times more Sugars and 2.1 times more Protein than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 1.3 times more Energy, 1.6 times more Fat, 3.4 times more Omega 3 and 1.4 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Roasted Pecans offer comparable quantities of Saturated Fat and Fiber per one pound.