Comparing Nutrients in 7 ounces Roasted Pistachios VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Roasted Pistachios	Dried Beechnuts	Recommended Dietary Allowance
Energy	39% 1135kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	51% 66.5g	130g per day for Men 19-50 years
Sugars	21% 15.4g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 14g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	NA	38g per day for Men 19-50 years
Protein	74.6% 41.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.7% 4.3mg	NA	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

	Roasted Pistachios	Dried Beechnuts	Recommended Dietary Allowance
Calcium	21.2% 212mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	148% 1.33mg	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% 4.9mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Roasted Pistachios have 2.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2.2 times more Vitamin B9 and 5.2 times more Vitamin C than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Roasted Pistachios have 107 times more Calcium, 1.9 times more Copper, 1.6 times more Iron, more Magnesium, more Phosphorus and 6.5 times more Zinc than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 6.3 times more Sodium than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Dried Beechnuts contain similar levels of Manganese and Potassium per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Pistachios have 3.4 times more Protein than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 8 times more Omega 3 and 1.4 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Dried Beechnuts offer comparable quantities of Energy, Fat, Saturated Fat and Carbohydrate per seven ounces.