Comparing Nutrients in 5 ounces Roasted Almonds VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Energy	29.2% 848kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	25% 8g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	31% 40g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	0.43% 0.31g	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	% 0.014g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 10g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	53% 29.7g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	122% 1.6mg	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	19.5% 78μg	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	4.72% 4.25mg	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	226% 34mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Calcium	38% 380mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	204% 1.83mg	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	66% 5.3mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	76.6% 1.76mg	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	95% 668mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.071% 2.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Roasted Pistachios per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Roasted Pistachios:

• 5 ounces of Roasted Almonds have 5.1 times more Vitamin B2, 2.6 times more Vitamin B3 and 11 times more Vitamin E than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 9 times more Vitamin B1, 1.6 times more Vitamin B5, 8.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Pistachios provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Roasted Pistachios:

• 5 ounces of Roasted Almonds have 2.5 times more Calcium, 2.6 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 1.4 times more Potassium and 5 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Pistachios contain similar levels of Copper, Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Pistachio Nuts contain 1.4 times more Saturated Fat, 21.2 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Roasted Pistachios offer comparable quantities of Energy, Fat, Omega 6, Fiber and Protein per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3