Comparing Nutrients in 5 ounces Dried Pilinuts VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Dried Pilinuts	Pistachio Nuts	Recommended Dietary Allowance
Energy	35% 1019kcal	27.4% 794kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	66.2% 64.2g	97g per day for Men 19-50 years
Saturated Fat	138% 44.2g	26% 8.37g	32g per day for Men 19-50 years
Omega 3	NA	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	63.4% 10.8g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.34% 5.64g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 9.74g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.74mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	21.3% 85μg	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	0.94% 0.85mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Pistachio Nuts	Recommended Dietary Allowance
Calcium	20.6% 206mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	62.5% 5mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	102% 428mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	143% 3.28mg	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	116% 815mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	21% 719mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	NA	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	38.3% 4.2mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.11% 3.93g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Pistachio Nuts per 5 oz

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

• 5 oz of Raw Pistachio Nuts contain 13 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 14.8 times more Vitamin B6 and 9.3 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Pistachio Nuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pilinuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Pilinuts vs Pistachio Nuts:

• 5 ounces of Dried Pilinuts have 1.4 times more Calcium, 2.5 times more Magnesium, 1.9 times more Manganese and 1.4 times more Zinc than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 1.4 times more Copper and 2 times more Potassium than Dried Pilinuts.
• Both Dried Pilinuts and Pistachio Nuts contain similar levels of Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Pilinuts have 1.3 times more Energy, 1.8 times more Fat and 5.3 times more Saturated Fat than Pistachio Nuts.
• While 5 oz of Raw Pistachio Nuts contain 1.9 times more Omega 6, 6.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.