Comparing Nutrients in 100 grams Pistachio Nuts VS Oil Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Oil Roasted Pecans	5%	88%	7%

Macro Nutrients

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	19.3% 560kcal	24.7% 715kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	77.6% 75.2g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	133% 22.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	10% 13g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	5.48% 3.97g	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	0.055% 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	% 0.32g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 6.87g	% 3.9g	g per day for Men 19-50 years
Fiber	28% 10.6g	25% 9.5g	38g per day for Men 19-50 years
Protein	36% 20g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	3.75% 15μg	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	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	10.5% 105mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	133% 1.2mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	161% 3.7mg	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	37.6% 263mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	11.5% 392mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	40.6% 4.47mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.031% 1.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Oil Roasted Pecans per 100 g

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

Lets compare vitamin content per 100 grams of Pistachio Nuts vs Oil Roasted Pecans:

• 100 grams of Pistachio Nuts have 5.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.1 times more Vitamin B6, 3.4 times more Vitamin B9 and 8 times more Vitamin C than Oil Roasted Pecans.
• While 100 g of Oil Roasted Pecans contain 1.4 times more Vitamin B5 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans provide similar amounts of Vitamin B3 and Vitamin E per 100 grams.
• 100 grams of Oil Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Oil Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pistachio Nuts vs Oil Roasted Pecans:

• 100 grams of Pistachio Nuts have 1.6 times more Calcium, 1.6 times more Iron, 1.9 times more Phosphorus and 2.6 times more Potassium than Oil Roasted Pecans.
• While 100 g of Oil Roasted Pecans contain 3.1 times more Manganese and 2 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans contain similar levels of Copper, Magnesium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pistachio Nuts have 2.1 times more Carbohydrate, 1.9 times more Sugars and 2.2 times more Protein than Oil Roasted Pecans.
• While 100 g of Oil Roasted Pecans contain 1.3 times more Energy, 1.7 times more Fat, 3.6 times more Omega 3 and 1.6 times more Omega 6 than Raw Pistachio Nuts.
• Both Pistachio Nuts and Oil Roasted Pecans offer comparable quantities of Saturated Fat and Fiber per 100 grams.