Comparing Nutrients in 1 pound Pistachio Nuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	87.6% 2540kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	103% 33g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	45.4% 59g	130g per day for Men 19-50 years
Sugars	48% 34.7g	25% 18g	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	% 17.7g	g per day for Men 19-50 years
Fiber	127% 48g	113% 43g	38g per day for Men 19-50 years
Protein	163% 91g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	13% 118μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	67% 3.34mg	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	17% 68μg	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	76.5% 11.5mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	47.6% 476mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	605% 5.44mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	730% 16.8mg	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	170% 1193mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	49.5% 27.2μg	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	184% 20.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.14% 5.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Oil Roasted Pecans per 1 lb

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

Lets compare vitamin content per 1 pound of Pistachio Nuts vs Oil Roasted Pecans:

• 1 pound of Pistachio Nuts has 5.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 8 times more Vitamin C than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.4 times more Vitamin B5 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• 1 pound of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pistachio Nuts has 1.6 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus and 2.6 times more Potassium than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 3.1 times more Manganese and 2 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans contain similar levels of Copper, Magnesium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pistachio Nuts has 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.3 times more Energy, 1.7 times more Fat, 3.6 times more Omega 3 and 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans offer comparable quantities of Saturated Fat and Fiber per one pound.