Comparing Nutrients in 100 grams Oil Roasted Pecans VS Roasted Pistachios

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Energy	24.7% 715kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	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	10% 13g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	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	0.055% 0.04g	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	% 3.9g	% 7.1g	g per day for Men 19-50 years
Fiber	25% 9.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	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	3.75% 15μg	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	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	17% 2.53mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans	Roasted Pistachios	Recommended Dietary Allowance
Calcium	6.7% 67mg	10.7% 107mg	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	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	31% 2.47mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	37.6% 263mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	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	40.6% 4.47mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.05% 1.85g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Oil Roasted Pecans 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 Pecans vs Roasted Pistachios:

• 100 grams of Oil Roasted Pecans have 1.4 times more Vitamin B5 than Roasted Pistachios.
• While 100 g of Dry Roasted Pistachio Nuts contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 6 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.3 times more Vitamin C than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Roasted Pistachios provide similar amounts of Vitamin B3 and Vitamin E per 100 grams.
• 100 grams of Oil Roasted Pecans have insufficient amounts of Vitamin C
• Both Oil Roasted Pecans 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 Pecans vs Roasted Pistachios:

• 100 grams of Oil Roasted Pecans have 3 times more Manganese and 1.9 times more Zinc than Roasted Pistachios.
• While 100 g of Dry Roasted Pistachio Nuts contain 1.6 times more Calcium, 1.6 times more Iron, 1.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Selenium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Roasted Pistachios contain similar levels of Copper and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Pecans have 1.3 times more Energy, 1.6 times more Fat, 1.3 times more Saturated Fat, 4.9 times more Omega 3 and 1.7 times more Omega 6 than Roasted Pistachios.
• While 100 g of Dry Roasted Pistachio Nuts contain 2.2 times more Carbohydrate, 1.9 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Roasted Pistachios offer comparable quantities of Fiber per 100 grams.