Comparing Nutrients in 7 ounces Pistachio Nuts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Energy	38.3% 1111kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	33% 42.8g	130g per day for Men 19-50 years
Sugars	21% 15.2g	12% 8.63g	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	0.66% 0.48g	0.3% 0.22g	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	% 0.64g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 13.6g	% 7.84g	g per day for Men 19-50 years
Fiber	55.4% 21g	65.3% 25g	38g per day for Men 19-50 years
Protein	71.4% 40g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.3% 101μg	22% 87.3μg	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	12.3% 11mg	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	38% 5.68mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Almonds	Recommended Dietary Allowance
Calcium	21% 208mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.75μg	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	97% 7.78mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	139% 972mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pistachio Nuts vs Almonds:

• Raw Pistachio Nuts have more Vitamin A, 4.2 times more Vitamin B1, 12.4 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 7.1 times more Vitamin B2, 2.8 times more Vitamin B3 and 9 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pistachio Nuts vs Almonds:

• Raw Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 1.7 times more Selenium than Almonds.
• While Almonds contain 2.6 times more Calcium, 2.2 times more Magnesium, 1.8 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pistachio Nuts have 1.6 times more Saturated Fat, 96.3 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Raw Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 7 oz.
• Both Raw Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.