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Comparing Nutrients in 100 grams Roasted PistachiosVS Walnuts

Macros Ratio

Protein Fat Carbs

Roasted Pistachios
14%
68%
18%
Walnuts
9%
84%
7%
100 g ▼

Macro Nutrients

19.7%572kcal
Energy
22.6%654kcal
572 kcalvs654 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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47.2%46g
Fat
67.2%65.2g
46 gvs65.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17.6%5.65g
Saturated Fat
19%6.13g
5.65 gvs6.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.3%0.21g
Omega 3
568%9.1g
0.21 gvs9.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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77.2%13g
Omega 6
224%38g
13 gvs38 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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21.8%28.3g
Carbohydrate
10.5%13.7g
28.3 gvs13.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.7%7.74g
Sugars
3.6%2.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.74 gvs2.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.3%0.22g
Fructose
0.12%0.09g
≤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]
0.22 gvs0.09 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.25g
Glucose
%0.08g
0.25 gvs0.08 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.1g
Sucrose
%2.43g
7.1 gvs2.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
17.6%6.7g
10.3 gvs6.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
37.6%21g
Protein
27%15.2g
21 gvs15.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.44%13μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
13 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58%0.7mg
Vitamin B1
28.4%0.34mg
Thiamine
0.7 mgvs0.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B2
11.5%0.15mg
Riboflavin
0.23 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.6%1.37mg
Vitamin B3
7.03%1.13mg
Niacin, nicotinic acid, niacinamide
1.37 mgvs1.13 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.3%0.51mg
Vitamin B5
11.4%0.57mg
Pantothenic acid
0.51 mgvs0.57 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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86.3%1.12mg
Vitamin B6
41.3%0.54mg
Pyridoxine
1.12 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
57.7%17.3μg
Biotin
NA μgvs17.3 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.8%51μg
Vitamin B9
24.5%98μg
Folates and Folic Acid
51 μgvs98 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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3.33%3mg
Vitamin C
1.44%1.3mg
Ascorbic acid
3 mgvs1.3 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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14.5%2.17mg
Vitamin E
4.67%0.7mg
Tocopherols and Tocotrienols
2.17 mgvs0.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11%13μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
13 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10.7%107mg
Calcium
9.8%98mg
107 mgvs98 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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144%1.3mg
Copper
176%1.6mg
1.3 mgvs1.6 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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50.4%4.03mg
Iron
36.4%2.9mg
4.03 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%109mg
Magnesium
37.6%158mg
109 mgvs158 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54%1.24mg
Manganese
148%3.4mg
1.24 mgvs3.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
46.7%21μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs21 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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67%469mg
Phosphorus
49.4%346mg
469 mgvs346 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.6%1007mg
Potassium
13%441mg
1007 mgvs441 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg
Selenium
8.9%4.9μg
10 μgvs4.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg
Sodium
0.13%2mg
6 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.3%2.34mg
Zinc
28%3.1mg
2.34 mgvs3.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.05%1.85g
Water
0.11%4.07g
1.85 gvs4.07 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Roasted Pistachios vs Walnuts:
Comparing minerals per 100 grams for Roasted Pistachios vs Walnuts:
Comparison of macro-nutrients per 100 grams:



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