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Comparing Nutrients in 100 grams Roasted PistachiosVS Black Walnuts

Macros Ratio

Protein Fat Carbs

Roasted Pistachios
14%
68%
18%
Black Walnuts
14%
80%
6%
100 g ▼

Macro Nutrients

19.7%572kcal
Energy
21.3%619kcal
572 kcalvs619 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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47.2%46g
Fat
61%59.3g
46 gvs59.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17.6%5.65g
Saturated Fat
11%3.5g
5.65 gvs3.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.3%0.21g
Omega 3
167%2.68g
0.21 gvs2.68 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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77.2%13g
Omega 6
199%33.8g
13 gvs33.8 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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21.8%28.3g
Carbohydrate
7.37%9.6g
28.3 gvs9.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.7%7.74g
Sugars
1.5%1.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.74 gvs1.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.3%0.22g
Fructose
0.069%0.05g
≤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]
0.22 gvs0.05 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.25g
Glucose
%0.05g
0.25 gvs0.05 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.1g
Sucrose
%1g
7.1 gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
18%6.8g
10.3 gvs6.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.6%21g
Protein
43%24g
21 gvs24 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.44%13μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
13 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58%0.7mg
Vitamin B1
4.75%0.057mg
Thiamine
0.7 mgvs0.057 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B2
10%0.13mg
Riboflavin
0.23 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.6%1.37mg
Vitamin B3
2.94%0.47mg
Niacin, nicotinic acid, niacinamide
1.37 mgvs0.47 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.3%0.51mg
Vitamin B5
33%1.66mg
Pantothenic acid
0.51 mgvs1.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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86.3%1.12mg
Vitamin B6
45%0.58mg
Pyridoxine
1.12 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.8%51μg
Vitamin B9
7.75%31μg
Folates and Folic Acid
51 μgvs31 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.33%3mg
Vitamin C
1.9%1.7mg
Ascorbic acid
3 mgvs1.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14.5%2.17mg
Vitamin E
14%2.08mg
Tocopherols and Tocotrienols
2.17 mgvs2.08 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11%13μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
13 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10.7%107mg
Calcium
6.1%61mg
107 mgvs61 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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144%1.3mg
Copper
151%1.36mg
1.3 mgvs1.36 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50.4%4.03mg
Iron
39%3.12mg
4.03 mgvs3.12 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%109mg
Magnesium
48%201mg
109 mgvs201 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54%1.24mg
Manganese
169%3.9mg
1.24 mgvs3.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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67%469mg
Phosphorus
73.3%513mg
469 mgvs513 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.6%1007mg
Potassium
15.4%523mg
1007 mgvs523 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg
Selenium
31%17μg
10 μgvs17 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg
Sodium
0.13%2mg
6 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.3%2.34mg
Zinc
30.6%3.37mg
2.34 mgvs3.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.05%1.85g
Water
0.12%4.56g
1.85 gvs4.56 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Roasted Pistachios vs Black Walnuts:
Comparing minerals per 100 grams for Roasted Pistachios vs Black Walnuts:
Comparison of macro-nutrients per 100 grams:



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