Comparing Nutrients in 1 kilogram Dry Roasted Pistachio Nuts with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Dry Roasted Pistachio Nuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	196% 5690kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	472% 458g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	176% 56.5g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	NA	1.6g per day for Men 19-50 years
Omega 6	772% 131g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	201% 262g	130g per day for Men 19-50 years
Sugars	107% 77.4g	9.5% 6.9g	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	3.03% 2.2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 71g	NA	g per day for Men 19-50 years
Fiber	271% 103g	68.4% 26g	38g per day for Men 19-50 years
Protein	376% 211g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Pistachio Nuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	579% 6.95mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	180% 2.34mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	863% 11.2mg	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	128% 510μg	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	33.3% 30mg	19% 17mg	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	145% 21.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Pistachio Nuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	107% 1070mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1437% 13mg	NA	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	504% 40.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	260% 1090mg	NA	420mg per day for Men 19-50 years
Manganese	540% 12.4mg	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	670% 4690mg	NA	700mg per day for Men 19-50 years
Potassium	296% 10070mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	55μg per day for Men 19-50 years
Sodium	285% 4280mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	213% 23.4mg	NA	11mg per day for Men 19-50 years
Water	0.48% 18g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Pistachio Nuts with Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Pistachio Nuts with Salt versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Pistachio Nuts with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 1.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Dry Roasted Pistachio Nuts with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 7.1 times more Calcium, 8.1 times more Iron, 2.2 times more Potassium and 1.4 times more Sodium than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Pistachio Nuts with Salt has 4.5 times more Energy, 25.3 times more Fat, 33.8 times more Saturated Fat, 11.2 times more Sugars, 4 times more Fiber and 9.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Dry Roasted Pistachio Nuts with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.