Comparing Nutrients in 7 ounces Roasted Pistachios VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Walnuts	9%	84%	7%

Macro Nutrients

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Energy	39% 1135kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	94% 91g	133% 129g	97g per day for Men 19-50 years
Saturated Fat	35% 11.2g	38% 12g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1126% 18g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	445% 75.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	21% 27.2g	130g per day for Men 19-50 years
Sugars	21% 15.4g	7.14% 5.18g	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	0.25% 0.18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 14g	% 4.82g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	74.6% 41.8g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	56.4% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.23mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	114% 34.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.3% 101μg	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Walnuts	Recommended Dietary Allowance
Calcium	21.2% 212mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	350% 3.15mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	51.5% 216mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	295% 6.77mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	93% 41.7μg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	58.8% 1998mg	25.7% 875mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	55.7% 6.13mg	11mg per day for Men 19-50 years
Water	0.099% 3.67g	0.22% 8.08g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have 13 times more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B6, 2.3 times more Vitamin C, 3.1 times more Vitamin E and 4.9 times more Vitamin K than English Walnuts.
• While English Walnuts contain 1.9 times more Vitamin B9 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Vitamin B5 per 7 oz.
• Both Dry Roasted Pistachio Nuts as well as English Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Pistachios vs Walnuts:

• Dry Roasted Pistachio Nuts have 1.4 times more Iron, 1.4 times more Phosphorus, 2.3 times more Potassium and 2 times more Selenium than English Walnuts.
• While English Walnuts contain 1.4 times more Magnesium, 2.7 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Calcium and Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Pistachio Nuts have 2.1 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than English Walnuts.
• While English Walnuts contain 1.4 times more Fat, 42.8 times more Omega 3 and 2.9 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and English Walnuts have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Dry Roasted Pistachio Nuts as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.