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Nutrients in 14 ounces of Pistachio Nuts

Raw Pistachio Nuts (Pistacia vera).

Macros Ratio

Protein Fat Carbs
14%
68%
18%
14 oz ▼

Macro Nutrients

Pistachio Nuts
Energy2223 kcal
76.6%
Raw Pistachio Nuts have 2222.6008 kcal of Energy per 14 ounces, which is 76.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat180 g
185%
Raw Pistachio Nuts have 179.8719076 g of Fat per 14 ounces, which is 185% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat23.4 g
73.3%
Raw Pistachio Nuts have 23.44446951 g of Saturated Fat per 14 ounces, which is 73.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.15 g
71.7%
Raw Pistachio Nuts have 1.14702077 g of Omega 3 per 14 ounces, which is 71.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 656 g
329%
Raw Pistachio Nuts have 55.92619263 g of Omega 6 per 14 ounces, which is 329% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Pistachio Nuts have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate108 g
83%
Raw Pistachio Nuts have 107.8358281 g of Carbohydrate per 14 ounces, which is 83% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars30.4 g
42%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Pistachio Nuts have 30.4020038 g of Sugars per 14 ounces, which is 42% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.95 g
1.3%
≤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]
Raw Pistachio Nuts have 0.9525432 g of Fructose per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.27 g
%
Raw Pistachio Nuts have 1.2700576 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose27.3 g
%
Raw Pistachio Nuts have 27.2665491 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber42 g
111%
Raw Pistachio Nuts have 42.070658 g of Fiber per 14 ounces, which is 111% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein80 g
143%
Raw Pistachio Nuts have 80.0136288 g of Protein per 14 ounces, which is 143% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pistachio Nuts
Vitamin A103 μg
11.5%
RAE, retinol activity equivalents
Raw Pistachio Nuts have 103.19218 μg of Vitamin A per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.45 mg
288%
Thiamine
Raw Pistachio Nuts have 3.4529691 mg of Vitamin B1 per 14 ounces, which is 288% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.64 mg
49%
Riboflavin
Raw Pistachio Nuts have 0.6350288 mg of Vitamin B2 per 14 ounces, which is 49% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.16 mg
32.2%
Niacin, nicotinic acid, niacinamide
Raw Pistachio Nuts have 5.159609 mg of Vitamin B3 per 14 ounces, which is 32.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.06 mg
41.3%
Pantothenic acid
Raw Pistachio Nuts have 2.0638436 mg of Vitamin B5 per 14 ounces, which is 41.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B66.75 mg
519%
Pyridoxine
Raw Pistachio Nuts have 6.747181 mg of Vitamin B6 per 14 ounces, which is 519% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9202 μg
50.6%
Folates and Folic Acid
Raw Pistachio Nuts have 202.41543 μg of Vitamin B9 per 14 ounces, which is 50.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Pistachio Nuts have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C22.2 mg
24.7%
Ascorbic acid
Raw Pistachio Nuts have 22.226008 mg of Vitamin C per 14 ounces, which is 24.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Pistachio Nuts have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11.4 mg
75.7%
Tocopherols and Tocotrienols
Raw Pistachio Nuts have 11.3511398 mg of Vitamin E per 14 ounces, which is 75.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Pistachio Nuts
Calcium417 mg
41.7%
Raw Pistachio Nuts have 416.73765 mg of Calcium per 14 ounces, which is 41.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper5.16 mg
573%
Raw Pistachio Nuts have 5.159609 mg of Copper per 14 ounces, which is 573% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride13.5 μg
0.34%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Pistachio Nuts have 13.494362 μg of Fluoride per 14 ounces, which is 0.34% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron15.6 mg
194%
Raw Pistachio Nuts have 15.5582056 mg of Iron per 14 ounces, which is 194% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium480 mg
114%
Raw Pistachio Nuts have 480.24053 mg of Magnesium per 14 ounces, which is 114% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.76 mg
207%
Raw Pistachio Nuts have 4.762716 mg of Manganese per 14 ounces, which is 207% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus1945 mg
278%
Raw Pistachio Nuts have 1944.7757 mg of Phosphorus per 14 ounces, which is 278% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium4068 mg
120%
Raw Pistachio Nuts have 4068.15325 mg of Potassium per 14 ounces, which is 120% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium27.8 μg
50.5%
Raw Pistachio Nuts have 27.78251 μg of Selenium per 14 ounces, which is 50.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Raw Pistachio Nuts have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc8.73 mg
79.4%
Raw Pistachio Nuts have 8.731646 mg of Zinc per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water17.3 g
0.47%
Raw Pistachio Nuts have 17.3442241 g of Water per 14 ounces, which is 0.47% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Pistachio Nuts:
Minerals in 14 ounces of Raw Pistachio Nuts:
Macronutrients in 14 ounces of Raw Pistachio Nuts:



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