Comparing Nutrients in 14 ounces Pistachio Nuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	76.6% 2223kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	185% 180g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	73.3% 23.4g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	71.7% 1.15g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	80% 104g	130g per day for Men 19-50 years
Sugars	42% 30.4g	3.78% 2.74g	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	1.3% 0.95g	NA	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 27.3g	NA	g per day for Men 19-50 years
Fiber	111% 42g	27% 10.3g	38g per day for Men 19-50 years
Protein	143% 80g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	519% 6.75mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.7% 22.2mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	75.7% 11.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	41.7% 417mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	573% 5.16mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.5μg	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	194% 15.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	NA	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	NA	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	278% 1945mg	NA	700mg per day for Men 19-50 years
Potassium	120% 4068mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	NA	11mg per day for Men 19-50 years
Water	0.47% 17.3g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pistachio Nuts versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Pistachio Nuts have 3.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Pistachio Nuts vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Pistachio Nuts have 7 times more Calcium, 7.8 times more Iron and 2.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 298 times more Sodium than Raw Pistachio Nuts.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pistachio Nuts have 4.4 times more Energy, 25 times more Fat, 35.4 times more Saturated Fat, 11.1 times more Sugars, 4.1 times more Fiber and 9.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Pistachio Nuts and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.