Comparing Nutrients in 500 calories Pecans VS Pistachio Nuts

Weight per 500 calories

• Pecans: 72.4g
• Pistachio Nuts: 89.3g

Pecans have 1.2 times more energy per 100g than Pistachio Nuts. It has very high energy density when compared to other foods. Raw Pistachio Nuts having very high energy density.

Discover which food has more nutrients per 500 calories - Pecans or Pistachio Nuts?

Macros Ratio

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

Macro Nutrients

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	53.7% 52g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.47g	16.5% 5.27g	32g per day for Men 19-50 years
Omega 3	44.6% 0.71g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	74% 12.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.7% 10g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	9.43% 6.84g	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	0.04% 0.029g	0.3% 0.21g	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	% 0.029g	% 0.29g	g per day for Men 19-50 years
Sucrose	% 2.82g	% 6.13g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	25% 9.46g	38g per day for Men 19-50 years
Protein	12% 6.64g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.24% 2.17μg	2.58% 23.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.24% 0.094mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.28% 0.84mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54.8% 16.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.98% 16μg	11.4% 45.5μg	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	0.88% 0.8mg	5.56% 5mg	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	6.75% 1mg	17% 2.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	5.07% 50.7mg	9.38% 94mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.24μg	0.076% 3.04μg	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	23% 1.83mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	21% 87.6mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	46.6% 1.07mg	2.3mg per day for Men 19-50 years
Molybdenum	25% 11.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	62.5% 438mg	700mg per day for Men 19-50 years
Potassium	8.73% 297mg	27% 915mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.28mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	0.11% 3.9g	3700g per day for Men 19-50 years

Pecans VS Pistachio Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pecans or Pistachio Nuts?

Lets compare vitamin content per 500 calories of Pecans vs Pistachio Nuts:

• 500 calories of Pecans have 1.3 times more Vitamin B5 than Pistachio Nuts.
• While 500 kcal of Raw Pistachio Nuts contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 10 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.5 times more Vitamin E than Pecans nuts.
• 500 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 500 calories of Pistachio Nuts have insufficient amounts of Vitamin B5
• Both Pecans nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pecans vs Pistachio Nuts:

• 500 calories of Pecans have 3 times more Manganese and 1.7 times more Zinc than Pistachio Nuts.
• While 500 kcal of Raw Pistachio Nuts contain 1.3 times more Copper, 1.9 times more Iron, 2.2 times more Phosphorus, 3.1 times more Potassium and 2.3 times more Selenium than Pecans nuts.
• Both Pecans and Pistachio Nuts contain similar levels of Magnesium per 500 calories.
• 500 calories of Pecans lack sufficient amounts of Potassium and Selenium
• Both Pecans nuts as well as Raw Pistachio Nuts lack sufficient amounts of Calcium and Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pecans have 1.3 times more Fat and 2.8 times more Omega 3 than Pistachio Nuts.
• While 500 kcal of Raw Pistachio Nuts contain 2.4 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Pecans nuts.
• Both Pecans and Pistachio Nuts offer comparable quantities of Energy, Saturated Fat and Omega 6 per 500 calories.
• 500 calories of Pecans provide inadequate amounts of Carbohydrate