Comparing Nutrients in 5 ounces Almonds VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Almonds	Pistachio Nuts	Recommended Dietary Allowance
Energy	28.3% 821kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	15% 11g	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	0.22% 0.16g	0.47% 0.34g	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	% 0.24g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 9.74g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	53.5% 30g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	18% 72.3μg	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% 0mg	8.8% 7.94mg	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	242% 36.3mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pistachio Nuts	Recommended Dietary Allowance
Calcium	38% 381mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 4.8μg	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	65.7% 5.26mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.17% 6.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Pistachio Nuts:

• Almonds have 7.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 9 times more Vitamin E than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain more Vitamin A, 4.2 times more Vitamin B1, 12.4 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Raw Pistachio Nuts have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Almonds as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Pistachio Nuts:

• Almonds have 2.6 times more Calcium, 2.2 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.3 times more Copper, 1.4 times more Potassium and 1.7 times more Selenium than Almonds.
• Both Almonds and Raw Pistachio Nuts have similar amounts of Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pistachio Nuts contain 1.6 times more Saturated Fat, 96.3 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Almonds and Raw Pistachio Nuts have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 5 oz.
• Both Almonds as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.