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Comparing Nutrients in 100 grams Roasted PistachiosVSBlack Walnuts

Macros Ratio

ProteinsFatsCarbs

Roasted Pistachios
14%
68%
18%
Black Walnuts
14%
80%
6%

Vitamins

100 g ▼RDA for Men 19-50 years ▼
Roasted PistachiosBlack Walnuts
Vitamin A
1.44%
0.22%
13 μg2 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
58%
5%
0.7 mg0.06 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
17.7%
10%
0.23 mg0.13 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
8.56%
2.94%
1.37 mg0.47 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
86%
44.6%
1.12 mg0.58 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
3.33%
1.9%
3 mg1.7 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
14%
14%
2.17 mg2.08 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
11%
2.25%
13 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
12.8%
7.75%
51 μg31 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
Roasted PistachiosBlack Walnuts
Calcium
10.7%
6.1%
107 mg61 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
144%
151%
1.3 mg1.36 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
50%
39%
4.03 mg3.12 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
26%
48%
109 mg201 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
54%
170%
1.24 mg3.9 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
67%
73%
469 mg513 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
29.6%
15%
1007 mg523 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
18%
31%
10 μg17 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
0.4%
0.13%
6 mg2 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
21%
30.6%
2.34 mg3.37 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Pistachios vs Black Walnuts:
Dry Roasted Pistachio Nuts have 6.5 times more Vitamin A, 11.7 times more Thiamine, 1.8 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B6, 1.8 times more Vitamin C, 4.8 times more Vitamin K and 1.6 times more Folate than Dried Black Walnuts. Both Dry Roasted Pistachio Nuts and Dried Black Walnuts have similar amounts of Vitamin E per 100 g.

Comparing minerals per 100 grams for Roasted Pistachios vs Black Walnuts:
Dry Roasted Pistachio Nuts have 1.8 times more Calcium, 1.3 times more Iron and 1.9 times more Potassium than Dried Black Walnuts. While Dried Black Walnuts contain 1.8 times more Magnesium, 3.1 times more Manganese, 1.7 times more Selenium and 1.4 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 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
Roasted PistachiosBlack Walnuts
Energy
19.7%
21%
572 kcal619 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
47%
61%
46 g59 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
37.5%
43%
21 g24 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
21.5%
7.4%
28 g9.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
10.7%
1.5%
7.74 g1.1 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
26%
18%
10 g6.8 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
17.7%
11%
5.65 g3.5 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
13%
168%
0.21 g2.68 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
76%
199%
13 g33.8 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
0.05%
0.12%
1.85 g4.56 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 grams:
Dry Roasted Pistachio Nuts have 2.9 times more Carbohydrate, 7 times more Sugars, 1.5 times more Fiber and 1.6 times more Saturated Fat than Dried Black Walnuts. While Dried Black Walnuts contain 1.3 times more Fat, 12.8 times more Omega 3 and 2.6 times more Omega 6 than Dry Roasted Pistachio Nuts. Both Dry Roasted Pistachio Nuts and Dried Black Walnuts have similar amounts of Energy and Protein per 100 g.