Comparing Nutrients in 100 grams Roasted Pistachios VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Energy	19.7% 572kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.65g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	77.2% 13g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.8% 28.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	6% 4.35g	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	0.3% 0.22g	0.15% 0.11g	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	% 0.25g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 3.95g	g per day for Men 19-50 years
Fiber	27% 10.3g	33% 12.5g	38g per day for Men 19-50 years
Protein	37.6% 21g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	11% 44μg	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	3.33% 3mg	0% 0mg	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	14.5% 2.17mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	115% 1.03mg	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	50.4% 4.03mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67% 469mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Pistachio Nuts have more Vitamin A, 3.4 times more Vitamin B1, 8.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 4.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 11.8 times more Vitamin E than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 100 g.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Pistachios vs Almonds:

• Dry Roasted Pistachio Nuts have 1.3 times more Copper, 1.4 times more Potassium and 2.4 times more Selenium than Almonds.
• While Almonds contain 2.5 times more Calcium, 2.5 times more Magnesium, 1.8 times more Manganese and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Iron and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pistachio Nuts have 1.5 times more Saturated Fat, 70.7 times more Omega 3, 1.3 times more Carbohydrate and 1.8 times more Sugars than Almonds.
• Both Dry Roasted Pistachio Nuts and Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 100 g.
• Both Dry Roasted Pistachio Nuts as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.