Comparing Nutrients in 5 ounces Roasted Almonds VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Roasted Almonds	Pistachio Nuts	Recommended Dietary Allowance
Energy	29.2% 848kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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% 29.8g	29.6% 38.5g	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	0.47% 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	% 0.014g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 9.74g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	53% 29.7g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	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	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	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	226% 34mg	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

	Roasted Almonds	Pistachio Nuts	Recommended Dietary Allowance
Calcium	38% 380mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	74% 1.7mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Pistachio Nuts per 5 oz

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

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

• 5 ounces of Roasted Almonds have 7.5 times more Vitamin B2, 2.8 times more Vitamin B3 and 8.4 times more Vitamin E than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain more Vitamin A, 11.3 times more Vitamin B1, 1.6 times more Vitamin B5, 12.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• Both Roasted Almonds and Pistachio Nuts provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Almonds as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Almonds vs Pistachio Nuts:

• 5 ounces of Roasted Almonds have 2.6 times more Calcium, 2.3 times more Magnesium, 1.9 times more Manganese and 1.5 times more Zinc than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 1.4 times more Potassium and 3.5 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Pistachio Nuts contain similar levels of Copper, Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pistachio Nuts contain 1.4 times more Saturated Fat, 28.9 times more Omega 3, 1.3 times more Carbohydrate and 1.6 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Pistachio Nuts 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