Comparing Nutrients in 7 ounces Dried Pilinuts VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Dried Pilinuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	49.2% 1427kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	163% 158g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	193% 62g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	88.8% 15g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	NA	53.8% 20.4g	38g per day for Men 19-50 years
Protein	38.3% 21.4g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.44% 1.03mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	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	29.8% 119μg	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	1.32% 1.2mg	6.6% 5.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	28.8% 288mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	87.6% 7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	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	163% 1141mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	29.6% 1006mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	NA	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	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	0.15% 5.5g	0.099% 3.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Roasted Pistachios per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Pilinuts 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 Dried Pilinuts vs Roasted Pistachios:

• 7 ounces of Dried Pilinuts have 1.3 times more Vitamin B1 than Roasted Pistachios.
• While 7 oz of Dry Roasted Pistachio Nuts contain 2.5 times more Vitamin B2, 2.6 times more Vitamin B3, 9.8 times more Vitamin B6 and 5 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Roasted Pistachios provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Dried Pilinuts have insufficient amounts of Vitamin C
• Both Dried Pilinuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Pilinuts vs Roasted Pistachios:

• 7 ounces of Dried Pilinuts have 1.4 times more Calcium, 2.8 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Zinc than Roasted Pistachios.
• While 7 oz of Dry Roasted Pistachio Nuts contain 1.3 times more Copper and 2 times more Potassium than Dried Pilinuts.
• Both Dried Pilinuts and Roasted Pistachios contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Pilinuts have 1.3 times more Energy, 1.7 times more Fat and 5.5 times more Saturated Fat than Roasted Pistachios.
• While 7 oz of Dry Roasted Pistachio Nuts contain 1.7 times more Omega 6, 7.1 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.