Comparing Nutrients in 7 ounces Pistachio Nuts VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Pistachio Nuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	38.3% 1111kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	193% 62g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	164% 28g	88.8% 15g	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	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	0.66% 0.48g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 13.6g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	NA	38g per day for Men 19-50 years
Protein	71.4% 40g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	17.6% 0.23mg	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	29.8% 119μg	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	1.32% 1.2mg	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	38% 5.68mg	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	21% 208mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	211% 1.9mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	200% 4.6mg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.15% 5.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Dried Pilinuts per 7 oz

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

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

• 7 ounces of Pistachio Nuts have 13 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 14.8 times more Vitamin B6 and 9.3 times more Vitamin C than Dried Pilinuts.
• Both Pistachio Nuts and Dried Pilinuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pistachio Nuts vs Dried Pilinuts:

• 7 ounces of Pistachio Nuts have 1.4 times more Copper and 2 times more Potassium than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 1.4 times more Calcium, 2.5 times more Magnesium, 1.9 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Dried Pilinuts contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pistachio Nuts have 1.9 times more Omega 6, 6.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• While 7 oz of Dried Pilinuts contain 1.3 times more Energy, 1.8 times more Fat and 5.3 times more Saturated Fat than Raw Pistachio Nuts.