Pistachios

ByОлена Коновалова
PISTACHIOS
       Pistachios are a very high-calorie food. The seeds (nuts) of the true pistachio (pistachio tree) are characterized by a relatively high content of certain vitamins, minerals, proteins, as well as unsaturated fatty acids (especially oleic and linoleic acids) and phytosterols.
     Thus, pistachios are rich in gamma-tocopherol (150.7% of the daily norm per 100 g), vitamin B6 (pyridoxine) (85.0%), vitamin B1 (thiamine) (51.2%), the carotenoid lutein and its isomer zeaxanthin (23.4%), biotin (20.0%), choline (18.0%), alpha-tocopherol (15.3%), folic acid (12.8%), and pantothenic acid (10.4%).
     The mineral composition is based on: vanadium (425.0%), boron (285.7%), silicon (166.7%), manganese (125.0%), copper (90.0%), phosphorus (61.3%), cobalt (50.0%), zirconium (50.0%), selenium (43.8%), potassium (41.0%), molybdenum (35.7%), magnesium (30.3%), nickel (26.7%), iron (26.1%), strontium (25.0%), zinc (20.8%), rubidium (20.2%), chromium (13.8%), sulfur (10.0%), calcium (9.5%).
      Pistachios contain proteins (25.3%), which include essential and non-essential amino acids (35.5% and 21.7% of the daily requirement per 100 g, respectively). Pistachios are especially rich in the essential amino acids valine (50.0%) and isoleucine (44.8%) and the non-essential amino acid arginine (33.0%).
     Pistachios are also distinguished by their content of unsaturated fatty acids (91.2%): monounsaturated omega-9 fatty acid – oleic acid: contains 22.688-23.170 g per 100 g – and polyunsaturated omega-6 fatty acids (133.5%, namely linoleic acid). It is known that oleic acid helps dissolve cholesterol plaques in blood vessels and thus prevents the development of atherosclerosis. Therefore, pistachios are a good means of preventing atherosclerosis.
      Pistachios are particularly notable for their phytosterol content (389.1% of the daily norm per 100 g), the main part of which is beta-sitosterol (495.0%), which allows pistachios to be classified as female products (for more information, see Avocado).
       Pistachios contain fiber (41.2%), starch (up to 1.7 g per 100 g), a small amount of maltose (up to 0.2 g), and quite a lot of sucrose (up to 7.0 g).
       The total purine base content is quite high, accounting for 26.7% of the daily norm per 100 g, which should be taken into account in cases of gout.
      The oxalic acid content per 100 g is 49 mg, which is 12.3% of the maximum permissible daily dose (for more information, see Rhubarb).
       It is also important to note that pistachios can accumulate the toxic trace element strontium (25% of the acceptable daily intake per 100 g).
Calories per 100 g: 562 kcal
Water per 100 g: 3.91 g
Ash per 100 g: 2.91 g

CHEMICAL COMPOSITION
 
Vitamins, macro- and microelements, nutrients per 100 g
VITAMINS
Name Content, mass fraction per 100 g of product % of daily requirement
in numbers visually*
Vitamin B1 (thiamine) 0.87 mg 51.2 50
Vitamin B2 (riboflavin) 0.16 8.0 10
Vitamin B5 (pantothenic acid) 0.52 10.4 10
Vitamin B6 (pyridoxine) 1.70 85.0 90
Vitamin B9 (folic acid) 51.0 12.8 10
Vitamin B12 (cyanocobalamin) 0.0 0.0 0
Vitamin C (ascorbic acid) 5.6 mg 8.0 10
Vitamin E (alpha-tocopherol) 2.3 15.3 20
Beta-tocopherol 0.0 mg 0.0 0
Gamma-tocopherol 22.6 mg 150.7 10050
Delta-tocopherol 0.8 5.3 5
Vitamin D (ergocalciferol) 0.0 mcg 0.0 0
Vitamin PP (nicotinic acid) 1.3 mg 6.5 5
Vitamin K (phylloquinone) 3.0 2.5 5
Biotin 10.0 20.0 20
Beta-carotene 249.0 5.0 5
Alpha-carotene 0.0 0.0 0
Lutein + zeaxanthin 1405.0 mcg 23.4 20
Beta-cryptoxanthin 0.0 0.0 0
Lycopene 0.0 0.0 0
Choline 90.0 mg 18.0 20
Methylmethionine sulfonium (vitamin U) 0.0 mg 0.0 0
Betaine trimethylglycine 0.7 0.1 0

* Full cup – 100% of the daily allowance; empty cup – 0-1% of the daily allowance.

MINERAL ELEMENTS

Macroelements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Potassium 1025.0 mg 41.0 40
Calcium 105.0 mg 9.5 10
Silicon 50.0 mg 166.7 10070
Magnesium 121.0 mg 30.3 30
Sodium 1.0 mg 0.08 0
Sulfur 100.0 mg 10.0 10
Phosphorus 490.0 mg 61.3 60
Chlorine 30.0 mg 1.3 0

Trace elements and ultra-trace elements

Name Content, mass fraction per 100 g of product % of daily requirement
in numbers Visually
Aluminum 1500.0 mcg 4.0 5
Boron 200.0 mcg 285.7 10010090
Vanadium 170.0 425.0 10010010010030
Iron 3.92 mg 26.1 30
Iodine 10.0 mcg 6.7 5
Cobalt 5.0 50.0 50
Lithium 4.4 4.4 5
Manganese 1200.0-3800.0 mcg 125.0 10030
Copper 500.0-1300.0 mcg 90.0 90
Molybdenum 25.0 35.7 40
Arsenic 0.2 1.7 0
Nickel 40.0 26.7 30
Tin 35.0 1.8 0
Rubidium 20.2 20.2 20
Lead 0.45 4.5 5
Selenium 7.0-50.0 μg 43.8 40
Strontium 200.0 μg 25.0 30
Thallium 0.1 μg 5.0 5
Titanium 45.0 5.3 5
Fluorine 3.4 0.1 0
Chromium 6.9 μg 13.8 10
Zinc 2200.0-2800.0 mcg 20.8 20
Zirconium 25.0 50.0 50

 

PROTEINS AND AMINO ACIDS

 

Name Content, mass fraction per 100 g of product % of daily value
in numbers Visually
Total protein content 20.27 g 25.3 30
Essential amino acid content 7.637-7.832 g 35.5 40
Content of replaceable amino acids 12.258-12.399 g 21.7 20

 

Essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Valine 1,200-1,239 g 50.8 50
Histidine 0.510 g 24.3 30
Isoleucine 0.890-0.900 g 44.8 50
Leucine 1.554-1.600 g 34.3 40
Lysine 1.151-1.200 g 28.7 30
Methionine 0.340 g 18.9 20
Threonine 0.660-0.673 g 27.8 30
Tryptophan 0.270 g 27.0 30
Phenylalanine 1.062-1.100 g 36.0 40

 

Non-essential amino acids

 

Acid name Content, g per 100 g of product % of daily requirement
in numbers Visually
Alanine 0.921-0.930 g 14.0 20
Arginine 2.000-2.028 g 33.0 40
Aspartic acid 1.800-1.817 g 14.8 20
Glycine 0.953-0.970 g 27.5 30
Glutamic acid 3.800-3.819 g 28.0 30
Proline 0.812-0.820 g 18.1 20
Serine 1.200-1.225 g 14.6 20
Tyrosine 0.415-0.430 g 14.1 20
Cystine 0.357-0.360 g 19.9 20



FATS AND FATTY ACIDS

 

Name Content, mass fraction per 100 g of product % of daily allowance
in numbers Visually
Total fat content 44.40-45.39 g 44.9 50
Unsaturated fatty acid content 37.010-37.793 g 91.2 90
Omega-3 unsaturated fatty acid content 0.254-0.260 g 25.7 30
Omega-6 unsaturated fatty acid content 13.200-13.490 g 133.5 10030
Saturated fatty acid content 5.441-5.556 g 22.0 20

 

Unsaturated fatty acids

 

Acid name Content, g per 100 g of product
Palmitic acid C 16:1 (omega-7) 0.463-0.470 g
Heptadecenoic C 17:1 (omega-9) 0.0
Oleic C 18:1 (omega-9) 22.688-23.170 g
Linoleic C 18:2 (omega-6) 13.200-13.490 g
Linolenic C 18:3 (omega-3) 0.254-0.260 g
Stearidonic C 18:4 (omega-3) 0.0
Unsaturated Fatty Acids

 

Acid Name Content, g per 100 g of product
Palmitoleic C 16:1 (omega-7) 0.463-0.470 g
Heptadecamonoenoic C 17:1 (omega-9) 0.0 g
Oleic C 18:1 (omega-9) 22.688-23.170 g
Linoleic C 18:2 (omega-6) 13.200-13.490 g
Linolenic C 18:3 (omega-3) 0.254-0.260 g
Stearidonic C 18:4 (omega-3) 0.0 g
Gadoleic C 20:1 (omega-11) 0.170 g
Arachidonic C 20:4 (omega-6) 0.0 g
Eicosapentaenoic C 20:5 (omega-3) 0.0 g
Erucic C 22:1 (omega-9) 0.233 g
Clupanodonic C 22:5 (omega-3) 0.0 g
Docosahexaenoic C 22:6 (omega-3) 0.0 g
Nervonic C 24:1 (omega-9) 0.0 g

 

Saturated Fatty Acids

 

Acid Name Content, g per 100 g of product
Caprylic 8:0 0.0 g
Capric 10:0 0.0 g
Lauric C 12:0 0.0 g
Myristic C 14:0 0.0 g
Pentadecanoic 15:0 0.0 g
Palmitic C 16:0 4.889-4.990 g
Margaric C 17:0 0.0 g
Stearic C 18:0 0.466-0.480 g
Arachidic C 20:0 0.043 g
Behenic C 22:0 0.043 g
Lignoceric C 24:0 0.0 g

 

Sterols

 

Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total phytosterols 214.0 mg 389.1%  10010010090
Campesterol 10.0 mg 18.2% 20
Beta-sitosterol 198.0 mg 495.0% 10010010010090
Stigmasterol 5.0 mg 14.3% 20
Cholesterol 0.0 mg 0.0% –

 

CARBOHYDRATES

 

Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total carbohydrate content 27.51-28.00 g 7.9% 10
Mono- and disaccharides 2.0 g 4.0% 5
Glucose 0.270-0.320 g 3.0% 5
Fructose 0.170-0.240 g 0.6% 0
Galactose 0.0 g 0.0% 0
Sucrose 6.870-6.999 g – –
Lactose 0.0 g 0.0% 0
Starch 1.67-1.70 g –  –
Maltose 0.170-0.200 g – –
Fiber 10.3 g 41.2% 40
Pectin 0.4 g 8.0% 10
PURINE BASES
Name Content, mass fraction per 100 g of product % of Daily Value
in figures visually
Total purine content 32.6 mg 26.7% 30

Units of measurement:
Piece: 0.85-1.30 g
Tea glass: 250.0 g
Faceted glass: 200.0 g
Teaspoon: 7.0 g
Tablespoon: 20.0 g

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