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 

 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 µg 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 µg 400.0 51 12.8% 12.75 3.2%
Choline, total mg 0
Betaine mg 0
Vitamin B-12 µg 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) µg 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

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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