Comparing Nutrients in 100 grams Roasted Pistachios VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Roasted Pistachios	Roasted Pecans	Recommended Dietary Allowance
Energy	19.7% 572kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	47.2% 46g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.65g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	77.2% 13g	115% 19.6g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	5.6% 4.06g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 4g	g per day for Men 19-50 years
Fiber	27% 10.3g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	37.6% 21g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.3% 1.12mg	14.4% 0.19mg	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	12.8% 51μg	4% 16μg	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	0.78% 0.7mg	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	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Roasted Pecans	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	130% 1.17mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	171% 3.93mg	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	67% 469mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	7.27% 4μg	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	46% 5.07mg	11mg per day for Men 19-50 years
Water	0.05% 1.85g	0.03% 1.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pistachios VS Roasted Pecans per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Pistachios versus 100 g of Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Roasted Pistachios have 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6 times more Vitamin B6, 3.2 times more Vitamin B9, 4.3 times more Vitamin C and 1.7 times more Vitamin E than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.4 times more Vitamin B5 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Roasted Pecans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Roasted Pecans have insufficient amounts of Vitamin C
• Both Dry Roasted Pistachio Nuts as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Pistachios vs Roasted Pecans:

• 100 grams of Roasted Pistachios have 1.5 times more Calcium, 1.4 times more Iron, 1.6 times more Phosphorus, 2.4 times more Potassium and 2.5 times more Selenium than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 3.2 times more Manganese and 2.2 times more Zinc than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Roasted Pecans contain similar levels of Copper and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Pistachios have 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.6 times more Fat, 4.7 times more Omega 3 and 1.5 times more Omega 6 than Dry Roasted Pistachio Nuts.
• Both Roasted Pistachios and Roasted Pecans offer comparable quantities of Energy, Saturated Fat and Fiber per 100 grams.