Comparing Nutrients in 5 ounces Roasted Pistachios VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Roasted Pistachios	Brazilnuts	Recommended Dietary Allowance
Energy	28% 811kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	109% 18.6g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	13% 16.6g	130g per day for Men 19-50 years
Sugars	15% 11g	4.56% 3.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 10g	% 3.3g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	53.3% 30g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	11% 0.14mg	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	7.8% 31μg	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	53.4% 8mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	15% 152mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	275% 2.47mg	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% 3.44mg	8mg per day for Men 19-50 years
Magnesium	36.8% 155mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	76.6% 1.76mg	75.4% 1.73mg	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	147% 1028mg	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	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.071% 2.62g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Brazilnuts per 5 oz

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

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

• 5 ounces of Roasted Pistachios have 6.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.8 times more Vitamin B5, 11.1 times more Vitamin B6, 2.3 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.6 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Brazilnuts provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Dry Roasted Pistachio Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Roasted Pistachios vs Brazilnuts:

• 5 ounces of Roasted Pistachios have 1.7 times more Iron and 1.5 times more Potassium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.5 times more Calcium, 1.3 times more Copper, 3.4 times more Magnesium, 1.5 times more Phosphorus, 191.7 times more Selenium and 1.7 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Brazilnuts contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Pistachios have 5.9 times more Omega 3, 2.4 times more Carbohydrate, 3.3 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.5 times more Fat, 2.9 times more Saturated Fat and 1.9 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Brazilnuts offer comparable quantities of Energy per five ounces.