Comparing Nutrients in 5 ounces Pistachio Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Energy	27.4% 794kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.2g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	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	29.6% 38.5g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	15% 11g	8.5% 6.17g	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	0.47% 0.34g	0.22% 0.16g	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	% 0.45g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 9.74g	% 5.6g	g per day for Men 19-50 years
Fiber	39.5% 15g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	51% 28.6g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.3μg	15.6% 62.4μg	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	8.8% 7.94mg	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	27% 4.05mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Calcium	15% 149mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.8μg	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	69.5% 5.56mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	99% 695mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pistachio Nuts vs Almonds:

• Raw Pistachio Nuts have more Vitamin A, 4.2 times more Vitamin B1, 12.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 7.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 9 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Raw Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pistachio Nuts vs Almonds:

• Raw Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 1.7 times more Selenium than Almonds.
• While Almonds contain 2.6 times more Calcium, 2.2 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pistachio Nuts have 1.6 times more Saturated Fat, 96.3 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 5 oz.
• Both Raw Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.