Comparing Nutrients in 7 ounces Dry Roasted Pistachio Nuts with Salt VS Oil Roasted Pecans with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Oil Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	39% 1129kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	20% 26g	130g per day for Men 19-50 years
Sugars	21% 15.4g	11% 7.88g	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	0.6% 0.44g	0.11% 0.079g	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	% 0.5g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 14g	% 7.74g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	49.6% 19g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	29.3% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	28.5% 0.37mg	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	25.3% 101μg	7.44% 29.8μg	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	6.6% 5.95mg	1.54% 1.4mg	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	28.7% 4.3mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Calcium	21.2% 212mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	265% 2.4mg	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	100% 8mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	319% 7.34mg	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	133% 931mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.096% 3.55g	0.061% 2.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Oil Roasted Pecans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Dry Roasted Pistachio Nuts with Salt vs Oil Roasted Pecans with Salt:

• 7 ounces of Dry Roasted Pistachio Nuts with Salt have 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.3 times more Vitamin C than Oil Roasted Pecans with Salt.
• While 7 oz of Oil Roasted Pecans with Salt contain 1.4 times more Vitamin B5 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Oil Roasted Pecans with Salt provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Oil Roasted Pecans with Salt have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts with Salt as well as Oil Roasted Pecans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry Roasted Pistachio Nuts with Salt vs Oil Roasted Pecans with Salt:

• 7 ounces of Dry Roasted Pistachio Nuts with Salt have 1.6 times more Calcium, 1.6 times more Iron, 1.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Selenium than Oil Roasted Pecans with Salt.
• While 7 oz of Oil Roasted Pecans with Salt contain 3 times more Manganese and 1.9 times more Zinc than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Oil Roasted Pecans with Salt contain similar levels of Copper, Magnesium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Roasted Pistachio Nuts with Salt have 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans with Salt.
• While 7 oz of Oil Roasted Pecans with Salt contain 1.3 times more Energy, 1.6 times more Fat, 1.3 times more Saturated Fat, 4.9 times more Omega 3 and 1.7 times more Omega 6 than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Oil Roasted Pecans with Salt offer comparable quantities of Fiber per seven ounces.