Comparing Nutrients in 300 calories Roasted Pistachios VS Almonds

Weight per 300 calories

• Roasted Pistachios: 52.4g
• Almonds: 51.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Pistachios or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.8% 24g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	40.5% 6.9g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	8.6% 11g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	3.1% 2.25g	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	0.16% 0.12g	0.079% 0.057g	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	% 0.13g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 2.05g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	17% 6.48g	38g per day for Men 19-50 years
Protein	19.7% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.36mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.44% 0.12mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.7% 26.7μg	5.7% 22.8μg	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	1.75% 1.57mg	0% 0mg	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	7.6% 1.14mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.77% 6.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Calcium	5.6% 56mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	75.3% 0.68mg	59.4% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	26.4% 2.1mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 246mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	9.54% 5.24μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.15mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Pistachios vs Almonds:

• Dry Roasted Pistachio Nuts have 3.4 times more Vitamin B1, 8.3 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 4.8 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.7 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Pistachios vs Almonds:

• Dry Roasted Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 2.5 times more Selenium than Almonds.
• While Almonds contain 2.5 times more Calcium, 2.4 times more Magnesium, 1.7 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Pistachio Nuts have 1.5 times more Saturated Fat, 71.5 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 300 kcal.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.