Comparing Nutrients in 100 grams Pistachio Nuts VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Energy	19.3% 560kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	83% 14g	77.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	10.7% 7.74g	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	0.3% 0.22g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	% 6.87g	% 7.1g	g per day for Men 19-50 years
Fiber	28% 10.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	36% 20g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	86.3% 1.12mg	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	12.8% 51μg	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	3.33% 3mg	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	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Roasted Pistachios	Recommended Dietary Allowance
Calcium	10.5% 105mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	144% 1.3mg	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	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	54% 1.24mg	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	67% 469mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.05% 1.85g	3700g per day for Men 19-50 years

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

• Raw Pistachio Nuts have 2 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, 1.9 times more Vitamin C and 1.3 times more Vitamin E than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 1.5 times more Vitamin B2 than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pistachio Nuts vs Roasted Pistachios:

• Dry Roasted Pistachio Nuts contain 1.4 times more Selenium than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Pistachio Nuts have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pistachio Nuts have 1.4 times more Omega 3 than Dry Roasted Pistachio Nuts.
• Both Raw Pistachio Nuts and Dry Roasted Pistachio Nuts have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Pistachio Nuts as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.