Comparing Nutrients in 500 calories Pistachio Nuts VS Oil Roasted Pecans

Weight per 500 calories

• Pistachio Nuts: 89.3g
• Oil Roasted Pecans: 70g

Oil Roasted Pecans have 1.3 times more energy per unit of mass than Raw Pistachio Nuts, which is very high in comparison to other foods. Pistachio Nuts having very high energy density.

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

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	16% 5.06g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	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	18.7% 24.3g	7% 9.1g	130g per day for Men 19-50 years
Sugars	9.43% 6.84g	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	0.3% 0.21g	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	% 0.29g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 6.13g	% 2.73g	g per day for Men 19-50 years
Fiber	25% 9.46g	17.5% 6.64g	38g per day for Men 19-50 years
Protein	32% 18g	11.5% 6.43g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	2.58% 23.2μg	0.39% 3.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	5.24% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	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	11.4% 45.5μg	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	5.56% 5mg	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	17% 2.55mg	11.8% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	9.38% 94mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.076% 3.04μg	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	43.8% 3.5mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	20% 84.6mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	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	62.5% 438mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	0.047% 0.7mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	28.4% 3.13mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.021% 0.79g	3700g per day for Men 19-50 years

Pistachio Nuts VS Oil Roasted Pecans Nutrients Per 500 Kcal

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

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

• 500 calories of Pistachio Nuts have 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 11.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 1.4 times more Vitamin E than Oil Roasted Pecans.
• 500 calories of Pistachio Nuts have insufficient amounts of Vitamin B5
• 500 calories of Oil Roasted Pecans have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw 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 Pistachio Nuts vs Oil Roasted Pecans:

• 500 calories of Pistachio Nuts have 1.4 times more Copper, 2 times more Iron, 1.3 times more Magnesium, 2.4 times more Phosphorus, 3.3 times more Potassium and 1.5 times more Selenium than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 2.4 times more Manganese and 1.6 times more Zinc than Raw Pistachio Nuts.
• 500 calories of Oil Roasted Pecans lack sufficient amounts of Potassium and Selenium
• Both Raw 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 Pistachio Nuts have 2.7 times more Carbohydrate, 1.4 times more Fiber and 2.8 times more Protein than Oil Roasted Pecans.
• While 500 kcal of Oil Roasted Pecans contain 1.3 times more Fat, 2.8 times more Omega 3 and 1.3 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts 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