Comparing Nutrients in 7 ounces Pecans VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Energy	47.3% 1371kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	43% 56g	130g per day for Men 19-50 years
Sugars	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 14g	g per day for Men 19-50 years
Fiber	50% 19g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	32.5% 18g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	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	2.43% 2.2mg	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	18.5% 2.78mg	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Calcium	14% 139mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	285% 2.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	107% 2.47mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.099% 3.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Roasted Pistachios per 7 oz

Compare the macro and micronutrient content in 7 oz of Pecans versus 7 oz of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Pecans have 1.7 times more Vitamin B5 than Roasted Pistachios.
• While 7 oz of Dry Roasted Pistachio Nuts contain 1.8 times more Vitamin B2, 5.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.7 times more Vitamin C, 1.6 times more Vitamin E and 3.8 times more Vitamin K than Pecans nuts.
• Both Pecans and Roasted Pistachios provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Pecans have insufficient amounts of Vitamin C
• Both Pecans nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Roasted Pistachios:

• 7 ounces of Pecans have 3.6 times more Manganese and 1.9 times more Zinc than Roasted Pistachios.
• While 7 oz of Dry Roasted Pistachio Nuts contain 1.5 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus, 2.5 times more Potassium and 2.6 times more Selenium than Pecans nuts.
• Both Pecans and Roasted Pistachios contain similar levels of Copper and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 1.2 times more Energy, 1.6 times more Fat, 4.7 times more Omega 3 and 1.6 times more Omega 6 than Roasted Pistachios.
• While 7 oz of Dry Roasted Pistachio Nuts contain 2 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Protein than Pecans nuts.
• Both Pecans and Roasted Pistachios offer comparable quantities of Saturated Fat and Fiber per seven ounces.