Comparing Nutrients in 7 ounces Pistachio Nuts VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pistachio Nuts	Roasted Pecans	Recommended Dietary Allowance
Energy	38.3% 1111kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	152% 147g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	229% 39g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	21% 15.2g	11% 8.06g	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	0.11% 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	% 0.64g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 13.6g	% 7.94g	g per day for Men 19-50 years
Fiber	55.4% 21g	49% 18.7g	38g per day for Men 19-50 years
Protein	71.4% 40g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	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	7.94% 31.8μg	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	12.3% 11mg	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	38% 5.68mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Roasted Pecans	Recommended Dietary Allowance
Calcium	21% 208mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	257% 2.3mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	339% 7.8mg	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	139% 972mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	14.4% 7.94μg	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	91% 10mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Roasted Pecans per 7 oz

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

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

• 7 ounces of Pistachio Nuts have 3.7 times more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.2 times more Vitamin B9, 8 times more Vitamin C and 2.2 times more Vitamin E than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 1.4 times more Vitamin B5 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Roasted Pecans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pistachio Nuts vs Roasted Pecans:

• 7 ounces of Pistachio Nuts have 1.5 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Selenium than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 3.3 times more Manganese and 2.3 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Roasted Pecans contain similar levels of Copper and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pistachio Nuts have 2 times more Carbohydrate, 1.9 times more Sugars and 2.1 times more Protein than Roasted Pecans.
• While 7 oz of Dry Roasted Pecans contain 1.3 times more Energy, 1.6 times more Fat, 3.4 times more Omega 3 and 1.4 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Roasted Pecans offer comparable quantities of Saturated Fat and Fiber per seven ounces.