Comparing Nutrients in 1 kilogram Potato Skin VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Energy	20% 580kcal	197% 5720kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	472% 458g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	176% 56.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	772% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	218% 283g	130g per day for Men 19-50 years
Sugars	NA	107% 77.4g	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	NA	3.03% 2.2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 71g	g per day for Men 19-50 years
Fiber	65.8% 25g	271% 103g	38g per day for Men 19-50 years
Protein	46% 25.7g	376% 211g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	579% 6.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	863% 11.2mg	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	42.5% 170μg	128% 510μg	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	127% 114mg	33.3% 30mg	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	NA	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Calcium	30% 300mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	1437% 13mg	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	405% 32.4mg	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	260% 1090mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	540% 12.4mg	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	54.3% 380mg	670% 4690mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	296% 10070mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.5% 18.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Roasted Pistachios per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Roasted Pistachios:

• 1 kilogram of Potato Skin has 3.8 times more Vitamin C than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 33.1 times more Vitamin B1, 6.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Roasted Pistachios:

• 1 kilogram of Potato Skin has 45 times more Water than Roasted Pistachios.
• While 1 kg of Dry Roasted Pistachio Nuts contains 3.6 times more Calcium, 3.1 times more Copper, 4.7 times more Magnesium, 2.1 times more Manganese, 12.3 times more Phosphorus, 2.4 times more Potassium, 33.3 times more Selenium and 6.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Roasted Pistachios contain similar levels of Iron per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Pistachio Nuts contains 9.9 times more Energy, 458.2 times more Fat, 217.1 times more Saturated Fat, 21.2 times more Omega 3, 410.2 times more Omega 6, 2.3 times more Carbohydrate, 4.1 times more Fiber and 8.2 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6