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Comparing Nutrients in 500 calories Roasted PistachiosVS Glazed Walnuts

Weight per 500 calories

Roasted Pistachios
87.4g
Glazed Walnuts
100g

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 Glazed Walnuts?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios
14%
68%
18%
Glazed Walnuts
6%
59%
35%
500 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Glazed 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
37%35.7g
40 gvs35.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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15.4%4.93g
Saturated Fat
11%3.57g
4.93 gvs3.57 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g
Omega 3
NA
0.19 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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67.5%11.5g
Omega 6
NA
11.5 gvsNA 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
36.6%47.6g
24.7 gvs47.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.33%6.77g
Sugars
44.3%32g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.77 gvs32 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.27%0.19g
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.22g
Glucose
NA
0.22 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.2g
Sucrose
NA
6.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.7%9g
Fiber
9.47%3.6g
9 gvs3.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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33%18.4g
Protein
14.8%8.28g
18.4 gvs8.28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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50.6%0.61mg
Vitamin B1
NA
Thiamine
0.61 mgvsNA mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.7%0.2mg
Vitamin B2
NA
Riboflavin
0.2 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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

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8.97%0.45mg
Vitamin B5
NA
Pantothenic acid
0.45 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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75.4%0.98mg
Vitamin B6
NA
Pyridoxine
0.98 mgvsNA mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44.6μg
Vitamin B9
NA
Folates and Folic Acid
44.6 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
Cobalamin
0 μgvsNA μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.9%2.62mg
Vitamin C
0%0mg
Ascorbic acid
2.62 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.6%1.9mg
Vitamin E
NA
Tocopherols and Tocotrienols
1.9 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.6%11.5μg
Vitamin K
NA
Phytomenadione or phylloquinone
11.5 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Pistachiosvs Glazed Walnuts
9.35%94mg
Calcium
7.1%71mg
94 mgvs71 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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126%1.13mg
Copper
NA
1.13 mgvsNA 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
16%1.3mg
3.52 mgvs1.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.7%95mg
Magnesium
NA
95 mgvsNA mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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47.2%1.1mg
Manganese
NA
1.1 mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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58.6%410mg
Phosphorus
NA
410 mgvsNA mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26%880mg
Potassium
6.82%232mg
880 mgvs232 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16%8.74μg
Selenium
NA
8.74 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.35%5.24mg
Sodium
29.7%446mg
5.24 mgvs446 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.6%2.05mg
Zinc
NA
2.05 mgvsNA mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.044%1.6g
Water
0.17%6.3g
1.6 gvs6.3 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 Glazed Walnuts:
Comparing minerals per 500 calories for Roasted Pistachios vs Glazed 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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