Comparing Nutrients in 7 ounces Roasted Pistachios VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Pistachios	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	39% 1135kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	27% 35g	130g per day for Men 19-50 years
Sugars	21% 15.4g	12.5% 9.03g	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% 0g	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	% 8.7g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	55% 21g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	18% 0.23mg	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	25.3% 101μg	13.4% 53.6μg	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	0% 0mg	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	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21.2% 212mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 7.6 times more Vitamin B1, 2.2 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 12 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Pistachio Nuts have 1.4 times more Copper, 1.4 times more Potassium and 2.4 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.7 times more Calcium, 2.5 times more Magnesium, 2 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Almonds have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pistachio Nuts have 1.3 times more Saturated Fat, more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• Both Dry Roasted Pistachio Nuts and Oil Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 7 oz.
• Both Dry Roasted Pistachio Nuts as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.