Comparing Nutrients in 500 calories Roasted Pistachios VS Oil Roasted Pecans

Weight per 500 calories

• Roasted Pistachios: 87.4g
• Oil Roasted Pecans: 70g

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

Discover which food has more nutrients per 500 calories - Roasted Pistachios or Oil Roasted Pecans?

Macros Ratio

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

Macro Nutrients

	Roasted Pistachios	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	67.5% 11.5g	93% 15.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	7% 9.1g	130g per day for Men 19-50 years
Sugars	9.33% 6.77g	3.83% 2.78g	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	0.27% 0.19g	0.039% 0.028g	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	% 0.22g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 2.73g	g per day for Men 19-50 years
Fiber	23.7% 9g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	33% 18.4g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	10% 0.13mg	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	11% 44.6μg	2.62% 10.5μg	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	2.9% 2.62mg	0.54% 0.49mg	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	12.6% 1.9mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	9.35% 94mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	93% 0.84mg	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	44% 3.52mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	47.2% 1.1mg	112% 2.6mg	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	58.6% 410mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	16% 8.74μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.021% 0.79g	3700g per day for Men 19-50 years

Roasted Pistachios VS Oil Roasted Pecans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Pistachios or Oil Roasted Pecans?

Lets compare vitamin content per 500 calories of Roasted Pistachios vs Oil Roasted Pecans:

• 500 calories of Roasted Pistachios have 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 7.5 times more Vitamin B6 and 4.3 times more Vitamin B9 than Oil Roasted Pecans.
• Both Roasted Pistachios and Oil Roasted Pecans provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Roasted Pistachios have insufficient amounts of Vitamin B5
• 500 calories of Oil Roasted Pecans have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Pistachios vs Oil Roasted Pecans:

• 500 calories of Roasted Pistachios have 1.3 times more Copper, 2 times more Iron, 2.2 times more Phosphorus, 3.2 times more Potassium and 2.1 times more Selenium than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 2.4 times more Manganese and 1.5 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Oil Roasted Pecans contain similar levels of Magnesium per 500 calories.
• 500 calories of Oil Roasted Pecans lack sufficient amounts of Potassium and Selenium
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Pecans lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Pistachios have 2.7 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 1.3 times more Fat, 3.9 times more Omega 3 and 1.4 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Oil Roasted Pecans offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Oil Roasted Pecans provide inadequate amounts of Carbohydrate