Comparing Nutrients in 500 calories Pistachio Nuts VS Roasted Pistachios

Weight per 500 calories

• Pistachio Nuts: 89.3g
• Roasted Pistachios: 87.4g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	15.4% 4.93g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	74% 12.6g	67.5% 11.5g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	9.43% 6.84g	9.33% 6.77g	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	0.27% 0.19g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 6.13g	% 6.2g	g per day for Men 19-50 years
Fiber	25% 9.46g	23.7% 9g	38g per day for Men 19-50 years
Protein	32% 18g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	2.58% 23.2μg	1.26% 11.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.7% 0.78mg	50.6% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	75.4% 0.98mg	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	11% 44.6μg	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	2.9% 2.62mg	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	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	9.38% 94mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	126% 1.13mg	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	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	25.7% 108mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	47.2% 1.1mg	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	58.6% 410mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	11.4% 6.25μg	16% 8.74μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	0.044% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.