Comparing Nutrients in 100 grams Roasted Pecans VS Pistachio Nuts

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Energy	24.5% 710kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	83% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	21% 27g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	% 4g	% 6.87g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	17% 9.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	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	14% 0.7mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	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	4% 16μg	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	0.78% 0.7mg	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	8.67% 1.3mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Pistachio Nuts	Recommended Dietary Allowance
Calcium	7.2% 72mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	35% 2.8mg	49% 3.92mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	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	42% 293mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	30% 1025mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	46% 5.07mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.12% 4.37g	3700g per day for Men 19-50 years

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

• Dry Roasted Pecans have 1.4 times more Vitamin B5 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 3.7 times more Vitamin A, 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.2 times more Vitamin B9, 8 times more Vitamin C and 2.2 times more Vitamin E than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Pistachio Nuts have similar amounts of Vitamin B3 per 100 g.
• Both Dry Roasted Pecans as well as Raw Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Pecans vs Pistachio Nuts:

• Dry Roasted Pecans have 3.3 times more Manganese and 2.3 times more Zinc than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 1.5 times more Calcium, 1.4 times more Iron, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Selenium than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Pistachio Nuts have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pecans have 1.3 times more Energy, 1.6 times more Fat, 3.4 times more Omega 3 and 1.4 times more Omega 6 than Raw Pistachio Nuts.
• While Raw Pistachio Nuts contain 2 times more Carbohydrate, 1.9 times more Sugars and 2.1 times more Protein than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Raw Pistachio Nuts have similar amounts of Saturated Fat and Fiber per 100 g.
• Both Dry Roasted Pecans as well as Raw Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.