Comparing Nutrients in 100 calories Pecans VS Roasted Pistachios

Weight per 100 calories

• Pecans: 14.5g
• Roasted Pistachios: 17.5g

Pecans have 1.2 times more energy per 100g than Roasted Pistachios. It has very high energy density when compared to other foods. Dry Roasted Pistachio Nuts having very high energy density.

Discover which food has more nutrients per 100 calories - Pecans or Roasted Pistachios?

Macros Ratio

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

Macro Nutrients

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.54% 2g	3.8% 4.94g	130g per day for Men 19-50 years
Sugars	0.79% 0.57g	1.87% 1.35g	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	0.008% 0.006g	0.053% 0.038g	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	% 0.006g	% 0.044g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 1.24g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	2.37% 1.33g	6.57% 3.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.048% 0.43μg	0.25% 2.27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.96% 0.096mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.45% 0.019mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.06% 0.17mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.12mg	1.8% 0.09mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.34% 0.03mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11% 3.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.8% 3.2μg	2.23% 8.9μg	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	0.18% 0.16mg	0.58% 0.52mg	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	1.35% 0.2mg	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.51μg	1.92% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Roasted Pistachios	Recommended Dietary Allowance
Calcium	1% 10mg	1.87% 18.7mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.036% 1.45μg	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	4.58% 0.37mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.17% 17.5mg	4.54% 19mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	9.45% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	5% 2.26μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.73% 40mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.3mg	5.18% 176mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	3.18% 1.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.07% 1.05mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	0.014% 0.51g	0.009% 0.32g	3700g per day for Men 19-50 years

Pecans VS Roasted Pistachios Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Pecans or Roasted Pistachios?

Lets compare vitamin content per 100 calories of Pecans vs Roasted Pistachios:

• 100 calories of Pecans have 1.4 times more Vitamin B5 than Roasted Pistachios.
• While 100 kcal of Dry Roasted Pistachio Nuts contain 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 6.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.9 times more Vitamin E than Pecans nuts.
• 100 calories of Pecans have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 100 calories of Roasted Pistachios have insufficient amounts of Vitamin B5
• Both Pecans nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Pecans vs Roasted Pistachios:

• 100 calories of Pecans have 3 times more Manganese and 1.6 times more Zinc than Roasted Pistachios.
• While 100 kcal of Dry Roasted Pistachio Nuts contain 1.3 times more Copper, 1.9 times more Iron, 2 times more Phosphorus, 3 times more Potassium and 3.2 times more Selenium than Pecans nuts.
• Both Pecans and Roasted Pistachios contain similar levels of Magnesium per 100 calories.
• 100 calories of Pecans lack sufficient amounts of Potassium and Selenium
• Both Pecans nuts as well as Dry Roasted Pistachio Nuts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Pecans have 1.3 times more Fat, 3.8 times more Omega 3 and 1.3 times more Omega 6 than Roasted Pistachios.
• While 100 kcal of Dry Roasted Pistachio Nuts contain 2.5 times more Carbohydrate, 1.3 times more Fiber and 2.8 times more Protein than Pecans nuts.
• Both Pecans and Roasted Pistachios offer comparable quantities of Energy and Saturated Fat per 100 calories.
• 100 calories of Pecans provide inadequate amounts of Carbohydrate