Comparing Nutrients in 300 calories Roasted PistachiosVS Black Walnuts

Weight per 300 calories

Roasted Pistachios

52.4g

Black Walnuts

48.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Roasted Pistachios or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Black Walnuts

14%

80%

300 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Black Walnuts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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24.8%24g

Fat

29.6%28.8g

24 gvs28.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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9.25%2.96g

Saturated Fat

5.28%1.7g

2.96 gvs1.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.95%0.11g

Omega 3

81%1.3g

0.11 gvs1.3 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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40.5%6.9g

Omega 6

96%16.4g

6.9 gvs16.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.4%15g

Carbohydrate

3.57%4.64g

15 gvs4.64 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.6%4.06g

Sugars

0.74%0.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.06 gvs0.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.16%0.12g

Fructose

0.033%0.024g

≤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]

0.12 gvs0.024 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.13g

Glucose

%0.024g

0.13 gvs0.024 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.7g

Sucrose

%0.48g

3.7 gvs0.48 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.2%5.4g

Fiber

8.67%3.3g

5.4 gvs3.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.7%11g

Protein

21%11.7g

11 gvs11.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Pistachiosvs Black Walnuts

0.76%6.8μg

Vitamin A

0.11%0.97μg

RAE, retinol activity equivalents

6.8 μgvs0.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.4%0.36mg

Vitamin B1

2.3%0.028mg

Thiamine

0.36 mgvs0.028 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.44%0.12mg

Vitamin B2

4.85%0.063mg

Riboflavin

0.12 mgvs0.063 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.5%0.72mg

Vitamin B3

1.42%0.23mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs0.23 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.4%0.27mg

Vitamin B5

16%0.8mg

Pantothenic acid

0.27 mgvs0.8 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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45.3%0.59mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.59 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.7%26.7μg

Vitamin B9

3.76%15μg

Folates and Folic Acid

26.7 μgvs15 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.75%1.57mg

Vitamin C

0.92%0.82mg

Ascorbic acid

1.57 mgvs0.82 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.6%1.14mg

Vitamin E

6.72%1mg

Tocopherols and Tocotrienols

1.14 mgvs1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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5.77%6.92μg

Vitamin K

1.1%1.3μg

Phytomenadione or phylloquinone

6.92 μgvs1.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Pistachiosvs Black Walnuts

5.6%56mg

Calcium

2.96%29.6mg

56 mgvs29.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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75.3%0.68mg

Copper

73.2%0.66mg

0.68 mgvs0.66 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.4%2.1mg

Iron

19%1.5mg

2.1 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13.6%57mg

Magnesium

23%97mg

57 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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28.3%0.65mg

Manganese

82%1.9mg

0.65 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%246mg

Phosphorus

35.5%249mg

246 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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15.5%528mg

Potassium

7.46%253mg

528 mgvs253 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.54%5.24μg

Selenium

15%8.24μg

5.24 μgvs8.24 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.15mg

Sodium

0.065%0.97mg

3.15 mgvs0.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.23mg

Zinc

15%1.63mg

1.23 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.026%0.97g

Water

0.06%2.2g

0.97 gvs2.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Roasted Pistachios vs Black Walnuts:

Dry Roasted Pistachio Nuts have 13.2 times more Vitamin B1, 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.3 times more Vitamin K than Dried Black Walnuts.
While Dried Black Walnuts contain 3 times more Vitamin B5 than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Dried Black Walnuts have similar amounts of Vitamin E per 300 kcal.
Both Dry Roasted Pistachio Nuts as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Pistachios vs Black Walnuts:

Dry Roasted Pistachio Nuts have 1.9 times more Calcium, 1.4 times more Iron and 2.1 times more Potassium than Dried Black Walnuts.
While Dried Black Walnuts contain 1.7 times more Magnesium, 2.9 times more Manganese, 1.6 times more Selenium and 1.3 times more Zinc than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Dried Black Walnuts have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Pistachio Nuts have 1.8 times more Saturated Fat, 3.2 times more Carbohydrate, 7.6 times more Sugars and 1.6 times more Fiber than Dried Black Walnuts.
While Dried Black Walnuts contain 11.7 times more Omega 3 and 2.4 times more Omega 6 than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Dried Black Walnuts have similar amounts of Energy, Fat and Protein per 300 kcal.
Both Dry Roasted Pistachio Nuts as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted PistachiosVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 300 calories Roasted PistachiosVS Black Walnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Roasted Pistachios or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: