Comparing Nutrients in 7 ounces Pecans VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	47.3% 1371kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	93% 90g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	164% 28g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	11% 7.88g	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 13.6g	g per day for Men 19-50 years
Fiber	50% 19g	55.4% 21g	38g per day for Men 19-50 years
Protein	32.5% 18g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	260% 3.37mg	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	12.3% 11mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	14% 139mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	287% 2.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	0.17% 6.75μg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	104% 2.4mg	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	139% 972mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	60% 2034mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.23% 8.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Pistachio Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Pecans vs Pistachio Nuts:

• 7 ounces of Pecans have 1.7 times more Vitamin B5 than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 8.7 times more Vitamin A, 1.3 times more Vitamin B1, 8.1 times more Vitamin B6, 2.3 times more Vitamin B9, 5.1 times more Vitamin C and 2 times more Vitamin E than Pecans nuts.
• Both Pecans and Pistachio Nuts provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Pistachio Nuts:

• 7 ounces of Pecans have 3.8 times more Manganese and 2.1 times more Zinc than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 1.5 times more Calcium, 1.5 times more Iron, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Selenium than Pecans nuts.
• Both Pecans and Pistachio Nuts contain similar levels of Copper and Magnesium per seven ounces.
• Both Pecans nuts as well as Raw Pistachio Nuts lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 1.2 times more Energy, 1.6 times more Fat, 3.4 times more Omega 3 and 1.5 times more Omega 6 than Pistachio Nuts.
• While 7 oz of Raw Pistachio Nuts contain 2 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Pecans nuts.
• Both Pecans and Pistachio Nuts offer comparable quantities of Saturated Fat and Fiber per seven ounces.

Frequently Asked Questions about Pecans VS Pistachio Nuts

What are the health benefits of Pecans compared to Pistachio Nuts?

Both pecans and pistachio nuts are nutritious options, but pecans are higher in monounsaturated fats which are heart-healthy and can help lower cholesterol levels. They are also a good source of vitamin E, an antioxidant that helps protect cells from damage. Pistachio nuts, on the other hand, are higher in protein and fiber, which can help with satiety and digestion. They also contain more potassium, which is important for heart health and blood pressure regulation. Overall, both nuts have their own unique health benefits and can be included in a balanced vegan diet.

Can I lose weight easier by eating more Pecans or Pistachio Nuts?

Both pecans and pistachio nuts can be part of a healthy diet for weight loss, as they are nutrient-dense and provide healthy fats, protein, and fiber. However, pistachio nuts are lower in calories and higher in protein compared to pecans, making them a slightly better option for weight loss. Remember, weight loss ultimately comes down to creating a calorie deficit, so portion control and overall dietary balance are key factors to consider.

Should I eat more Pecans or more Pistachio Nuts to gain more muscles while training consistently?

Both pecans and pistachio nuts are good sources of plant-based protein, healthy fats, and essential nutrients that can support muscle growth when consumed as part of a balanced diet. However, pistachio nuts are slightly higher in protein content compared to pecans, making them a slightly better choice for muscle building. Incorporating a variety of nuts and seeds into your diet, including both pecans and pistachios, can help provide a range of nutrients that support muscle growth and overall health.

What is the environmental impact of producing Pecans compared to Pistachio Nuts?

Pecans have a higher environmental impact compared to pistachio nuts due to the larger amount of water and land required for pecan production. Additionally, pecan trees are more susceptible to pests and diseases, leading to higher pesticide use. Choosing pistachio nuts over pecans can help reduce your environmental footprint.