Comparing Nutrients in 100 grams Pistachio Nuts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pistachio Nuts	Blanched Almonds	Recommended Dietary Allowance
Energy	19.3% 560kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	6.4% 4.63g	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	0.33% 0.24g	0% 0g	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	% 0.32g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 6.87g	% 4.46g	g per day for Men 19-50 years
Fiber	28% 10.6g	26% 9.9g	38g per day for Men 19-50 years
Protein	36% 20g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	8.85% 0.12mg	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	12.8% 51μg	12.3% 49μg	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	6.22% 5.6mg	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	19% 2.86mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.5% 105mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.085% 3.4μg	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	49% 3.92mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	79.8% 1.84mg	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	70% 490mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pistachio Nuts vs Blanched Almonds:

• Raw Pistachio Nuts have more Vitamin A, 4.6 times more Vitamin B1, 1.7 times more Vitamin B5, 14.8 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 4.4 times more Vitamin B2, 2.7 times more Vitamin B3 and 8.3 times more Vitamin E than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Blanched Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Raw Pistachio Nuts as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pistachio Nuts vs Blanched Almonds:

• Raw Pistachio Nuts have 1.3 times more Copper, 1.6 times more Potassium and 2.2 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 2.2 times more Magnesium, 1.5 times more Manganese, 19 times more Sodium and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Blanched Almonds have similar amounts of Iron and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pistachio Nuts have 1.5 times more Saturated Fat, 72.3 times more Omega 3, 1.5 times more Carbohydrate and 1.7 times more Sugars than Blanched Almonds.
• Both Raw Pistachio Nuts and Blanched Almonds have similar amounts of Energy, Fat, Omega 6, Fiber and Protein per 100 g.
• Both Raw Pistachio Nuts as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.