Comparing Nutrients in 14 ounces Dry Roasted Pistachio Nuts with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	78% 2258kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	187% 182g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	70% 22.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	52.6% 0.84g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	306% 52g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	8.38% 6.07g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.2% 0.87g	1.97% 1.43g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.99g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 28g	% 1.6g	g per day for Men 19-50 years
Fiber	108% 41g	22% 8.33g	38g per day for Men 19-50 years
Protein	149% 83.5g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.7% 2.04mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	343% 4.45mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50.6% 202μg	37.7% 151μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.2% 12mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	57.4% 8.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	42.5% 425mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	570% 5.13mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	200% 16mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	32.6% 0.75mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1861mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	118% 3997mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	84.4% 9.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Roasted Pistachio Nuts with Salt vs Baked White Potatoes:

• Dry Roasted Pistachio Nuts with Salt have 13 times more Vitamin A, 14.5 times more Vitamin B1, 5.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5.3 times more Vitamin B6, 1.3 times more Vitamin B9, 54.3 times more Vitamin E and 4.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Dry Roasted Pistachio Nuts with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Roasted Pistachio Nuts with Salt vs Baked White Potatoes:

• Dry Roasted Pistachio Nuts with Salt have 10.7 times more Calcium, 10.2 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 6.6 times more Manganese, 6.3 times more Phosphorus, 1.9 times more Potassium, 20 times more Selenium, 61.1 times more Sodium and 6.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 42.1 times more Water than Dry Roasted Pistachio Nuts with Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Pistachio Nuts with Salt have 6.2 times more Energy, 305.5 times more Fat, 141.1 times more Saturated Fat, 14.1 times more Omega 3, 267.9 times more Omega 6, 1.3 times more Carbohydrate, 5.1 times more Sugars, 4.9 times more Fiber and 10 times more Protein than Baked Whole White Potatoes.
• Both Dry Roasted Pistachio Nuts with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.