Comparing Nutrients in 7 ounces Pistachio Nuts VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	38.3% 1111kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	153% 26g	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	43% 56g	130g per day for Men 19-50 years
Sugars	21% 15.2g	21% 15.4g	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	0.6% 0.44g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 13.6g	% 14g	g per day for Men 19-50 years
Fiber	55.4% 21g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	71.4% 40g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	171% 2.23mg	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	25.3% 101μg	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	6.6% 5.95mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	21% 208mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	285% 2.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	107% 2.47mg	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	133% 931mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.099% 3.67g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 2 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, 1.9 times more Vitamin C and 1.3 times more Vitamin E than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.5 times more Vitamin B2 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Pistachio Nuts contain 1.4 times more Selenium than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Pistachio Nuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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