Comparing Nutrients in 100 grams Pistachio Nuts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Pistachio Nuts	Brazilnuts	Recommended Dietary Allowance
Energy	19.3% 560kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	50.4% 16g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	143% 24.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	9.03% 11.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	3.2% 2.33g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.87g	% 2.33g	g per day for Men 19-50 years
Fiber	28% 10.6g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	36% 20g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Brazilnuts	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	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	1.84% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	7.77% 0.1mg	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	5.5% 22μg	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	0.78% 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	19% 2.86mg	37.7% 5.65mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	10.5% 105mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	194% 1.74mg	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	30.4% 2.43mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	53% 1.22mg	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	104% 725mg	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	3485% 1917μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.092% 3.42g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Brazilnuts per 100 g

Compare the macro and micronutrient content in 100 g of Pistachio Nuts versus 100 g of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Pistachio Nuts have more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin B2, 4.4 times more Vitamin B3, 2.8 times more Vitamin B5, 16.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 8 times more Vitamin C than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 2 times more Vitamin E than Raw Pistachio Nuts.
• 100 grams of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Raw Pistachio Nuts as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pistachio Nuts vs Brazilnuts:

• 100 grams of Pistachio Nuts have 1.6 times more Iron and 1.6 times more Potassium than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.5 times more Calcium, 1.3 times more Copper, 3.1 times more Magnesium, 1.5 times more Phosphorus, 273.9 times more Selenium and 1.8 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Brazilnuts contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pistachio Nuts have 8 times more Omega 3, 2.3 times more Carbohydrate, 3.3 times more Sugars, 1.4 times more Fiber and 1.4 times more Protein than Brazilnuts.
• While 100 g of Dried Brazilnuts contain 1.5 times more Fat, 2.7 times more Saturated Fat and 1.7 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Brazilnuts offer comparable quantities of Energy per 100 grams.