Comparing Nutrients in 7 ounces Pistachio Nuts VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	38.3% 1111kcal	49% 1419kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	154% 149g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	45% 14.4g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	263% 44.8g	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% 26g	130g per day for Men 19-50 years
Sugars	21% 15.2g	11% 7.88g	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	% 7.74g	g per day for Men 19-50 years
Fiber	55.4% 21g	49.6% 19g	38g per day for Men 19-50 years
Protein	71.4% 40g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	78.2% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	29.3% 1.46mg	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	7.44% 29.8μg	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	33.5% 5.02mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	21% 208mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	265% 2.4mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	319% 7.34mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	21.6% 12μg	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	80.6% 8.87mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.061% 2.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Oil Roasted Pecans per 7 oz

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

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

• 7 ounces of Pistachio Nuts have 5.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 8 times more Vitamin C than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.4 times more Vitamin B5 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans provide similar amounts of Vitamin B3 and Vitamin E per seven ounces.
• 7 ounces of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pistachio Nuts have 1.6 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus and 2.6 times more Potassium than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 3.1 times more Manganese and 2 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans contain similar levels of Copper, Magnesium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pistachio Nuts have 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Oil Roasted Pecans.
• While 7 oz of Oil Roasted Pecans contain 1.3 times more Energy, 1.7 times more Fat, 3.6 times more Omega 3 and 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans offer comparable quantities of Saturated Fat and Fiber per seven ounces.