Comparing Nutrients in 100 grams Pecans VS Pistachio Nuts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Pistachio Nuts	14%	68%	18%

Macro Nutrients

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	24% 691kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	83% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	21% 27g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	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	0.055% 0.04g	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	% 3.9g	% 6.87g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	28% 10.6g	38g per day for Men 19-50 years
Protein	16.4% 9.17g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	8.13% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	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	1.22% 1.1mg	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	9.33% 1.4mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	7% 70mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Pistachio Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Pecans 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 Pecans vs Pistachio Nuts:

• 100 grams of Pecans have 1.7 times more Vitamin B5 than Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain 8.7 times more Vitamin A, 1.3 times more Vitamin B1, 8.1 times more Vitamin B6, 2.3 times more Vitamin B9, 5.1 times more Vitamin C and 2 times more Vitamin E than Pecans nuts.
• Both Pecans and Pistachio Nuts provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pecans vs Pistachio Nuts:

• 100 grams of Pecans have 3.8 times more Manganese and 2.1 times more Zinc than Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain 1.5 times more Calcium, 1.5 times more Iron, 1.8 times more Phosphorus, 2.5 times more Potassium and 1.8 times more Selenium than Pecans nuts.
• Both Pecans and Pistachio Nuts contain similar levels of Copper and Magnesium per 100 grams.
• Both Pecans nuts as well as Raw Pistachio Nuts lack sufficient amounts of Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pecans have 1.2 times more Energy, 1.6 times more Fat, 3.4 times more Omega 3 and 1.5 times more Omega 6 than Pistachio Nuts.
• While 100 g of Raw Pistachio Nuts contain 2 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Pecans nuts.
• Both Pecans and Pistachio Nuts offer comparable quantities of Saturated Fat and Fiber per 100 grams.