pistachio

pistacho

PRIMARY MICRO NUTRIENTS	Vitamin E, Copper, Phosphorus, Potassium, Manganese, Iron, Vitamin B1, B6
SECONDARY MICRO NUTRIENTS	Calcium, Magnesium , Zinc, Vit B2, B5, Folate
TERTIARY MICRO NUTRIENTS	Selenium, Vit C, B3
NUTRITIONAL HIGHLIGHTS
FUNCTIONAL BENEFITS and PHYTO-NUTRIENTS	Anti-microbial, anti-fungal and anti-viral benefits from phytonutrient content Anti-oxidant protection and energy metabolism: from high Vitamin E content from high phytonutrient content including lignans and phenolic acids from high content of Copper and Manganese needed for: manufacture of hemoglobin and energy metabolism manufacture of critical enzyme super oxide dismutase, needed for energy metabolism and anti-oxidant protection Cardio Vascular health protection from beneficial monounsaturated vegetable fat high phytosterol content
ADVICE and NOTES	When roasting, limit the temperature to less than 150F and to 20 minutes max – studies show significant changes in fat structure and formation of lipid peroxides at temperatures and times above this

Pistachio
Nutrient	Unit	RDA	per100g	% RDA	per 25g serving	% RDA
Water	g		3.91		0.9775
Energy	kcal	2600	562	21.6%	140.5	5.4%
Protein	g	90	20.27	22.5%	5.0675	5.6%
Total lipid (fat)	g	87	45.39	52.2%	11.3475	13.0%
Carbohydrate, by difference	g	224	27.51	12.3%	6.8775	3.1%
Fiber, total dietary	g		10.3		2.575
Sugars, total	g		7.66		1.915
Minerals					0
Calcium, Ca	mg	1000.0	105	10.5%	26.25	2.6%
Iron, Fe	mg	8.0	3.92	49.0%	0.98	12.3%
Magnesium, Mg	mg	420.0	121	28.8%	30.25	7.2%
Phosphorus, P	mg	700.0	490	70.0%	122.5	17.5%
Potassium, K	mg	470.0	1025	218.1%	256.25	54.5%
Sodium, Na	mg		1		0.25
Zinc, Zn	mg	11.0	2.2	20.0%	0.55	5.0%
Copper, Cu	mg	0.9	1.3	144.4%	0.325	36.1%
Manganese, Mn	mg	2.3	1.2	52.2%	0.3	13.0%
Selenium, Se	Âµg	55.0	7	12.7%	1.75	3.2%
Vitamins					0
Vitamin C, total ascorbic acid	mg	90.0	5.6	6.2%	1.4	1.6%
Thiamin	mg	1.2	0.87	72.5%	0.2175	18.1%
Riboflavin	mg	1.3	0.16	12.3%	0.04	3.1%
Niacin	mg	16.0	1.3	8.1%	0.325	2.0%
Pantothenic acid	mg	5.0	0.52	10.4%	0.13	2.6%
Vitamin B-6	mg	1.7	1.7	100.0%	0.425	25.0%
Folate, total	Âµg	400.0	51	12.8%	12.75	3.2%
Choline, total	mg				0
Betaine	mg				0
Vitamin B-12	Âµg	2.4	0	0.0%	0	0.0%
Vitamin A, IU	IU	5000.0	415	8.3%	103.75	2.1%
Vitamin E, total	mg	15.0	25.7	171.3%	6.425	42.8%
Vitamin D	IU	600.0	0	0.0%	0	0.0%
Vitamin K (phylloquinone)	Âµg	120.0	0	0.0%	0	0.0%
Lipids
Fatty acids, total saturated	g		5.556		1.389
Fatty acids, total monounsaturated	g		23.82		5.955
Fatty acids, total polyunsaturated	g		13.744		3.436
Amino Acids
Tryptophan	g		0.271		0.06775
Threonine	g		0.667		0.16675
Isoleucine	g		0.893		0.22325
Leucine	g		1.542		0.3855
Lysine	g		1.142		0.2855
Methionine	g		0.335		0.08375
Cystine	g		0.355		0.08875
Phenylalanine	g		1.054		0.2635
Tyrosine	g		0.412		0.103
Valine	g		1.23		0.3075
Arginine	g		2.012		0.503
Histidine	g		0.503		0.12575
Alanine	g		0.914		0.2285
Aspartic acid	g		1.803		0.45075
Glutamic acid	g		3.79		0.9475
Glycine	g		0.946		0.2365
Proline	g		0.805		0.20125
Serine	g		1.216		0.304

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations