Comparing Nutrients in 5 ounces Roasted Pistachios VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Roasted Pistachios	Blanched Almonds	Recommended Dietary Allowance
Energy	28% 811kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	15% 11g	9.05% 6.56g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 10g	% 6.32g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	37% 14g	38g per day for Men 19-50 years
Protein	53.3% 30g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	12.5% 0.16mg	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	17.4% 69.5μg	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	224% 33.7mg	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

	Roasted Pistachios	Blanched Almonds	Recommended Dietary Allowance
Calcium	15% 152mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Pistachios vs Blanched Almonds:

• Dry Roasted Pistachio Nuts have more Vitamin A, 3.6 times more Vitamin B1, 1.6 times more Vitamin B5, 9.8 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3 times more Vitamin B2, 2.5 times more Vitamin B3 and 10.9 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Blanched Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Dry Roasted Pistachio Nuts as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Pistachios vs Blanched Almonds:

• Dry Roasted Pistachio Nuts have 1.3 times more Copper, 1.2 times more Iron, 1.5 times more Potassium and 3.1 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 2.5 times more Magnesium, 1.5 times more Manganese, 3.2 times more Sodium and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Blanched Almonds have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Pistachio Nuts have 1.4 times more Saturated Fat, 53 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Sugars than Blanched Almonds.
• Both Dry Roasted Pistachio Nuts and Blanched Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 5 oz.
• Both Dry Roasted Pistachio Nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.