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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Baked Red Potatoes	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	196% 5690kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	472% 458g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	176% 56.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	133% 2.12g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	772% 131g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	212% 276g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 71g	g per day for Men 19-50 years
Fiber	47.4% 18g	271% 103g	38g per day for Men 19-50 years
Protein	41% 23g	376% 211g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	579% 6.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	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	87.5% 7mg	504% 40.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	260% 1090mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	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	103% 720mg	670% 4690mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	296% 10070mg	3400mg per day for Men 19-50 years
Selenium	NA	182% 100μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	285% 4280mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	213% 23.4mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.48% 18g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Baked Red Potatoes has 4.2 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• While 1 kg of Dry Roasted Pistachio Nuts with Salt contains 9.7 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B5, 5.3 times more Vitamin B6, 1.9 times more Vitamin B9, 27.1 times more Vitamin E and 4.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Dry Roasted Pistachio Nuts with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole Red Potatoes as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Red Potatoes has 42.8 times more Water than Dry Roasted Pistachio Nuts with Salt.
• While 1 kg of Dry Roasted Pistachio Nuts with Salt contains 11.9 times more Calcium, 7.4 times more Copper, 5.8 times more Iron, 3.9 times more Magnesium, 7.2 times more Manganese, 6.5 times more Phosphorus, 1.8 times more Potassium, 35.7 times more Sodium and 5.9 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Pistachio Nuts with Salt contains 6.5 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, 1.4 times more Carbohydrate, 5.4 times more Sugars, 5.7 times more Fiber and 9.2 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6