Comparing Nutrients in 5 ounces Oil Roasted Pecans VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Oil Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Energy	35% 1013kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	25% 8g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	14% 18.4g	31% 40g	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	0.43% 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	% 0.057g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 5.53g	% 10g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	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	5.3% 21.3μg	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	1.1% 0.99mg	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	24% 3.6mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Calcium	9.5% 95mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	43.8% 3.5mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	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	53.3% 373mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.071% 2.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Roasted Pistachios per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Pecans 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 Oil Roasted Pecans vs Roasted Pistachios:

• 5 ounces of Oil Roasted Pecans have 1.4 times more Vitamin B5 than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.3 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Roasted Pistachios provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Oil Roasted Pecans 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 Oil Roasted Pecans vs Roasted Pistachios:

• 5 ounces of Oil Roasted Pecans have 3 times more Manganese and 1.9 times more Zinc than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 1.6 times more Calcium, 1.6 times more Iron, 1.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Selenium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Roasted Pistachios contain similar levels of Copper and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Pecans have 1.3 times more Energy, 1.6 times more Fat, 1.3 times more Saturated Fat, 4.9 times more Omega 3 and 1.7 times more Omega 6 than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 2.2 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Roasted Pistachios offer comparable quantities of Fiber per five ounces.