Comparing Nutrients in 1 pound Pistachio Nuts VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	87.6% 2540kcal	89.5% 2595kcal	2900kcal per day for Men 19-50 years
Fat	212% 206g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	83.7% 26.8g	80% 25.6g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	350% 59.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	99% 128g	130g per day for Men 19-50 years
Sugars	48% 34.7g	48.4% 35g	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	1.38% 1g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	% 31g	% 32g	g per day for Men 19-50 years
Fiber	127% 48g	123% 46.7g	38g per day for Men 19-50 years
Protein	163% 91g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	13% 118μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	329% 3.95mg	263% 3.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	46.5% 2.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	391% 5.1mg	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	58% 231μg	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	15% 13.6mg	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	65.6% 9.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	47.6% 476mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	655% 5.9mg	652% 5.86mg	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% 18.3mg	8mg per day for Men 19-50 years
Magnesium	131% 549mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	245% 5.64mg	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	304% 2127mg	700mg per day for Men 19-50 years
Potassium	137% 4649mg	134% 4568mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.23% 8.4g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 2 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, 1.9 times more Vitamin C and 1.3 times more Vitamin E than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.5 times more Vitamin B2 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dry Roasted Pistachio Nuts contain 1.4 times more Selenium than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Pistachio Nuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pistachio Nuts have 1.4 times more Omega 3 than Dry Roasted Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Pistachio Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.