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Comparing Nutrients in 500 calories Roasted PistachiosVS Walnuts

Weight per 500 calories

Roasted Pistachios
87.4g
Walnuts
76.5g

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

Which food has more nutrients per 500 calories - Roasted Pistachios or Walnuts?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios
14%
68%
18%
Walnuts
9%
84%
7%
500 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Walnuts
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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41.3%40g
Fat
51.4%50g
40 gvs50 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.4%4.93g
Saturated Fat
14.6%4.7g
4.93 gvs4.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g
Omega 3
434%6.94g
0.19 gvs6.94 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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67.5%11.5g
Omega 6
171%29g
11.5 gvs29 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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19%24.7g
Carbohydrate
8.06%10.5g
24.7 gvs10.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.33%6.77g
Sugars
2.75%2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.77 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.27%0.19g
Fructose
0.095%0.069g
≤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]
0.19 gvs0.069 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.22g
Glucose
%0.061g
0.22 gvs0.061 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.2g
Sucrose
%1.86g
6.2 gvs1.86 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.7%9g
Fiber
13.5%5.12g
9 gvs5.12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33%18.4g
Protein
20.8%11.6g
18.4 gvs11.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Pistachiosvs Walnuts
1.26%11.4μg
Vitamin A
0.085%0.76μg
RAE, retinol activity equivalents
11.4 μgvs0.76 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50.6%0.61mg
Vitamin B1
21.7%0.26mg
Thiamine
0.61 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.7%0.2mg
Vitamin B2
8.82%0.11mg
Riboflavin
0.2 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.5%1.2mg
Vitamin B3
5.38%0.86mg
Niacin, nicotinic acid, niacinamide
1.2 mgvs0.86 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.97%0.45mg
Vitamin B5
8.7%0.44mg
Pantothenic acid
0.45 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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75.4%0.98mg
Vitamin B6
31.6%0.41mg
Pyridoxine
0.98 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
44%13.2μg
Biotin
NA μgvs13.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44.6μg
Vitamin B9
18.7%75μg
Folates and Folic Acid
44.6 μgvs75 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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2.9%2.62mg
Vitamin C
1.1%0.99mg
Ascorbic acid
2.62 mgvs0.99 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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12.6%1.9mg
Vitamin E
3.57%0.54mg
Tocopherols and Tocotrienols
1.9 mgvs0.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.6%11.5μg
Vitamin K
1.72%2.06μg
Phytomenadione or phylloquinone
11.5 μgvs2.06 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Pistachiosvs Walnuts
9.35%94mg
Calcium
7.5%75mg
94 mgvs75 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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126%1.13mg
Copper
135%1.2mg
1.13 mgvs1.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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44%3.52mg
Iron
28%2.22mg
3.52 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg
Magnesium
28.8%121mg
95 mgvs121 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.2%1.1mg
Manganese
113%2.6mg
1.1 mgvs2.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
35.7%16μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs16 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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58.6%410mg
Phosphorus
37.8%265mg
410 mgvs265 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%880mg
Potassium
9.9%337mg
880 mgvs337 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16%8.74μg
Selenium
6.8%3.75μg
8.74 μgvs3.75 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.35%5.24mg
Sodium
0.1%1.53mg
5.24 mgvs1.53 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
18.6%2.05mg
Zinc
21.5%2.36mg
2.05 mgvs2.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.044%1.6g
Water
0.084%3.1g
1.6 gvs3.1 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Roasted Pistachios vs Walnuts:
Comparing minerals per 500 calories for Roasted Pistachios vs Walnuts:
Comparison of macro-nutrients per 500 calories:



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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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