Comparing Nutrients in 5 ounces Roasted Pistachios VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Pistachios	Dried Beechnuts	Recommended Dietary Allowance
Energy	28% 811kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	15% 11g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	NA	38g per day for Men 19-50 years
Protein	53.3% 30g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.5% 3.08mg	NA	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

	Roasted Pistachios	Dried Beechnuts	Recommended Dietary Allowance
Calcium	15% 152mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	42% 1427mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	25.8% 14μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Pistachios versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Roasted Pistachios vs Dried Beechnuts:

• 5 ounces of Roasted Pistachios have 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B9 and 5.2 times more Vitamin C than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Roasted Pistachios vs Dried Beechnuts:

• 5 ounces of Roasted Pistachios have 107 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, more Magnesium, more Phosphorus and 6.5 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 6.3 times more Sodium than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Dried Beechnuts contain similar levels of Manganese and Potassium per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pistachios have 3.4 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 8 times more Omega 3 and 1.4 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Dried Beechnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per five ounces.