Comparing Nutrients in 300 calories Pistachio Nuts VS Roasted Pistachios

Weight per 300 calories

• Pistachio Nuts: 53.6g
• Roasted Pistachios: 52.4g

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

Which food has more nutrients per 300 calories - Pistachio Nuts or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.16g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	9.68% 0.15g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.55g	40.5% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.6g	11.4% 15g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	5.6% 4.06g	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	0.18% 0.13g	0.16% 0.12g	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	% 0.17g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 3.7g	g per day for Men 19-50 years
Fiber	15% 5.68g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	19.3% 11g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	1.55% 14μg	0.76% 6.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	9.44% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.57% 0.28mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	45.3% 0.59mg	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	6.83% 27.3μg	6.7% 26.7μg	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	3.33% 3mg	1.75% 1.57mg	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	10.2% 1.53mg	7.6% 1.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.77% 6.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	5.63% 56.3mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	75.3% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.82μg	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	26.3% 2.1mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	15.4% 65mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	28.3% 0.65mg	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	37.5% 263mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	9.54% 5.24μg	55μg per day for Men 19-50 years
Sodium	0.036% 0.54mg	0.21% 3.15mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	0.026% 0.97g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 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 1.4 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 300 kcal.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• 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 300 kcal.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.