Comparing Nutrients in 7 ounces Pistachio Nuts VS Black Walnuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Black Walnuts	14%	80%	6%

Macro Nutrients

	Pistachio Nuts	Black Walnuts	Recommended Dietary Allowance
Energy	38.3% 1111kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	121% 118g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	332% 5.3g	1.6g per day for Men 19-50 years
Omega 6	164% 28g	394% 67g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	21% 15.2g	3% 2.2g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 13.6g	% 2g	g per day for Men 19-50 years
Fiber	55.4% 21g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	71.4% 40g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Black Walnuts	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	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	89% 1.16mg	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	15.4% 61.5μg	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	3.75% 3.37mg	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	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Black Walnuts	Recommended Dietary Allowance
Calcium	21% 208mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	287% 2.58mg	300% 2.7mg	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	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	95% 399mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	336% 7.73mg	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	145% 1018mg	700mg per day for Men 19-50 years
Potassium	60% 2034mg	30.5% 1038mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	60.8% 6.7mg	11mg per day for Men 19-50 years
Water	0.23% 8.67g	0.24% 9.05g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 13 times more Vitamin A, 15.3 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B6, 1.6 times more Vitamin B9, 3.3 times more Vitamin C and 1.4 times more Vitamin E than Dried Black Walnuts.
• While Dried Black Walnuts contain 3.2 times more Vitamin B5 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pistachio Nuts vs Black Walnuts:

• Raw Pistachio Nuts have 1.7 times more Calcium, 1.3 times more Iron and 2 times more Potassium than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.7 times more Magnesium, 3.2 times more Manganese, 2.4 times more Selenium and 1.5 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Black Walnuts have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pistachio Nuts have 1.7 times more Saturated Fat, 2.8 times more Carbohydrate, 7 times more Sugars and 1.6 times more Fiber than Dried Black Walnuts.
• While Dried Black Walnuts contain 1.3 times more Fat, 9.3 times more Omega 3 and 2.4 times more Omega 6 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dried Black Walnuts have similar amounts of Energy and Protein per 7 oz.
• Both Raw Pistachio Nuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.