Comparing Nutrients in 100 grams Oil Roasted Almonds VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Pistachio Nuts	Recommended Dietary Allowance
Energy	21% 607kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	83% 14g	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% 27g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 6.87g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	28% 10.6g	38g per day for Men 19-50 years
Protein	38% 21.2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	131% 1.7mg	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	6.22% 5.6mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Pistachio Nuts	Recommended Dietary Allowance
Calcium	29% 291mg	10.5% 105mg	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	0.085% 3.4μg	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	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	52% 1.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Pistachio Nuts per 100 g

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

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

• 100 grams of Oil Roasted Almonds have 4.9 times more Vitamin B2, 2.8 times more Vitamin B3 and 9.1 times more Vitamin E than Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain more Vitamin A, 9.5 times more Vitamin B1, 2.3 times more Vitamin B5, 14.4 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oil Roasted Almonds.
• 100 grams of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Almonds as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Pistachio Nuts:

• 100 grams of Oil Roasted Almonds have 2.8 times more Calcium, 2.3 times more Magnesium, 2.1 times more Manganese and 1.4 times more Zinc than Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain 1.4 times more Copper, 1.5 times more Potassium and 1.7 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pistachio Nuts 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 Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain 1.4 times more Saturated Fat, more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Pistachio Nuts 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