Comparing Nutrients in 5 ounces Dry Roasted Pistachio Nuts with Salt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28% 807kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	19.3% 25g	130g per day for Men 19-50 years
Sugars	15% 11g	8.9% 6.45g	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	0.43% 0.31g	0% 0g	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	% 0.35g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 10g	% 6.2g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	39% 15g	38g per day for Men 19-50 years
Protein	53.3% 30g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	13% 0.17mg	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	18% 72.3μg	9.57% 38.3μg	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	4.72% 4.25mg	0% 0mg	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	20.5% 3.08mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 152mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	150% 1.35mg	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	71.4% 5.7mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	152% 3.5mg	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% 665mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Dry Roasted Pistachio Nuts with Salt vs Oil Roasted Almonds:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 7.6 times more Vitamin B1, 2.2 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 12 times more Vitamin E than Dry Roasted Pistachio Nuts with Salt.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Roasted Pistachio Nuts with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Roasted Pistachio Nuts with Salt vs Oil Roasted Almonds:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 1.4 times more Copper, 1.4 times more Potassium, 2.4 times more Selenium and 428 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.7 times more Calcium, 2.5 times more Magnesium, 2 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Oil Roasted Almonds contain similar levels of Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 1.3 times more Saturated Fat, more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• Both Dry Roasted Pistachio Nuts with Salt and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6, Fiber and Protein per five ounces.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3