Comparing Nutrients in 7 ounces Blanched Almonds VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Roasted Pistachios	Recommended Dietary Allowance
Energy	40.4% 1171kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	43% 56g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	21% 15.4g	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% 0g	0.6% 0.44g	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	% 0.06g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 14g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	76% 42.5g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	171% 2.23mg	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	24.3% 97μg	25.3% 101μg	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	0% 0mg	6.6% 5.95mg	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	314% 47mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Roasted Pistachios	Recommended Dietary Allowance
Calcium	47% 468mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	285% 2.57mg	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	81.4% 6.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	107% 2.47mg	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	136% 955mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.099% 3.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Roasted Pistachios:

• Blanched Almonds have 3 times more Vitamin B2, 2.5 times more Vitamin B3 and 10.9 times more Vitamin E than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 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.
• Both Blanched Almonds and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Roasted Pistachios:

• Blanched Almonds have 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.
• While Dry Roasted Pistachio Nuts contain 1.3 times more Copper, 1.5 times more Potassium and 3.1 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Pistachio Nuts have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pistachio Nuts contain 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 Blanched Almonds and Dry Roasted Pistachio Nuts have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 7 oz.
• Both Blanched Almonds as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.