Comparing Nutrients in 100 grams Oil Roasted Almonds VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Oil Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Energy	21% 607kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	0% 0g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	77.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	10.7% 7.74g	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% 0g	0.3% 0.22g	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	% 0.04g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 7.1g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	38% 21.2g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	86.3% 1.12mg	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	6.75% 27μg	12.8% 51μg	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% 0mg	3.33% 3mg	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	173% 26mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Roasted Pistachios	Recommended Dietary Allowance
Calcium	29% 291mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	46% 3.68mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	54% 1.24mg	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	66.6% 466mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.05% 1.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Roasted Pistachios per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Roasted Pistachios:

• 100 grams of Oil Roasted Almonds have 3.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 12 times more Vitamin E than Roasted Pistachios.
• While 100 g of Dry Roasted Pistachio Nuts contain 7.6 times more Vitamin B1, 2.2 times more Vitamin B5, 9.5 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Roasted Pistachios:

• 100 grams of Oil Roasted Almonds have 2.7 times more Calcium, 2.5 times more Magnesium, 2 times more Manganese and 1.3 times more Zinc than Roasted Pistachios.
• While 100 g of Dry Roasted Pistachio Nuts contain 1.4 times more Copper, 1.4 times more Potassium and 2.4 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Pistachios contain similar levels of Iron and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.2 times more Fat than Roasted Pistachios.
• While 100 g of Dry Roasted Pistachio Nuts contain 1.3 times more Saturated Fat, more Omega 3, 1.6 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Roasted Pistachios offer comparable quantities of Energy, Omega 6, Fiber and Protein per 100 grams.
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3