Comparing Nutrients in 100 grams Pistachio Nuts VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Pistachio Nuts	Dried Pilinuts	Recommended Dietary Allowance
Energy	19.3% 560kcal	24.8% 719kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	82% 79.6g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	97% 31g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	83% 14g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	3.06% 3.98g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 6.87g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	NA	38g per day for Men 19-50 years
Protein	36% 20g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	3.24% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	9.6% 0.48mg	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	15% 60μg	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	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.86mg	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	10.5% 105mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	106% 0.96mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	101% 2.3mg	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	82% 575mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	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	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.075% 2.77g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Dried Pilinuts per 100 g

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

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

• 100 grams of Pistachio Nuts have 13 times more Vitamin A, 1.7 times more Vitamin B2, 2.5 times more Vitamin B3, 14.8 times more Vitamin B6 and 9.3 times more Vitamin C than Dried Pilinuts.
• Both Pistachio Nuts and Dried Pilinuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pistachio Nuts vs Dried Pilinuts:

• 100 grams of Pistachio Nuts have 1.4 times more Copper and 2 times more Potassium than Dried Pilinuts.
• While 100 g of Dried Pilinuts contain 1.4 times more Calcium, 2.5 times more Magnesium, 1.9 times more Manganese and 1.4 times more Zinc than Raw Pistachio Nuts.
• Both Pistachio Nuts and Dried Pilinuts contain similar levels of Iron and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pistachio Nuts have 1.9 times more Omega 6, 6.8 times more Carbohydrate and 1.9 times more Protein than Dried Pilinuts.
• While 100 g of Dried Pilinuts contain 1.3 times more Energy, 1.8 times more Fat and 5.3 times more Saturated Fat than Raw Pistachio Nuts.