Comparing Nutrients in 5 ounces Pecans VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	33.8% 979kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	27.4% 8.76g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	87.4% 1.4g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	172% 29.2g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	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	0.078% 0.057g	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	% 0.057g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 9.74g	g per day for Men 19-50 years
Fiber	36% 13.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	23.2% 13g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	107% 32μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	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	1.73% 1.56mg	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	13.2% 2mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	205% 1.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	45% 3.6mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	277% 6.38mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	49% 22μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.42mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.13% 5g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Pistachio Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Pecans 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 Pecans vs Pistachio Nuts:

• 5 ounces of Pecans have 1.7 times more Vitamin B5 than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 8.7 times more Vitamin A, 1.3 times more Vitamin B1, 8.1 times more Vitamin B6, 2.3 times more Vitamin B9, 5.1 times more Vitamin C and 2 times more Vitamin E than Pecans nuts.
• Both Pecans and Pistachio Nuts provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pecans vs Pistachio Nuts:

• 5 ounces of Pecans have 3.8 times more Manganese and 2.1 times more Zinc than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 1.5 times more Calcium, 1.5 times more Iron, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Selenium than Pecans nuts.
• Both Pecans and Pistachio Nuts contain similar levels of Copper and Magnesium per five ounces.
• Both Pecans nuts as well as Raw Pistachio Nuts lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pecans have 1.2 times more Energy, 1.6 times more Fat, 3.4 times more Omega 3 and 1.5 times more Omega 6 than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 2 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Pecans nuts.
• Both Pecans and Pistachio Nuts offer comparable quantities of Saturated Fat and Fiber per five ounces.