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

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Oil Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	28% 807kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	14% 18.4g	130g per day for Men 19-50 years
Sugars	15% 11g	7.76% 5.63g	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	0.078% 0.057g	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	% 5.53g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	53.3% 30g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.99mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	20.4% 0.27mg	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	5.3% 21.3μg	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	1.1% 0.99mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	15% 152mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	189% 1.7mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	228% 5.24mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	0.069% 2.54g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Oil Roasted Pecans with Salt 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 Pecans with Salt 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 Pecans with Salt:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 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 with Salt.
• While 5 oz of Oil Roasted Pecans with Salt contain 1.4 times more Vitamin B5 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Oil Roasted Pecans with Salt provide similar amounts of Vitamin B3 and Vitamin E per five ounces.
• 5 ounces of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts with Salt as well as Oil Roasted Pecans with Salt 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 Pecans with Salt:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 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 with Salt.
• While 5 oz of Oil Roasted Pecans with Salt contain 3 times more Manganese and 1.9 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Oil Roasted Pecans with Salt contain similar levels of Copper, Magnesium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Roasted Pistachio Nuts with Salt have 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans with Salt.
• While 5 oz of Oil Roasted Pecans with Salt contain 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 Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Oil Roasted Pecans with Salt offer comparable quantities of Fiber per five ounces.