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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pistachio Nuts	Recommended Dietary Allowance
Energy	43.8% 1270kcal	193% 5600kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	467% 453g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	185% 59g	32g per day for Men 19-50 years
Omega 3	NA	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	NA	829% 141g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	209% 272g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	106% 76.6g	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	3.3% 2.4g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 68.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	279% 106g	38g per day for Men 19-50 years
Protein	39.6% 22g	360% 202g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pistachio Nuts	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	725% 8.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1308% 17mg	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	NA	128% 510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	62.2% 56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	191% 28.6mg	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

	Frozen Roasted Potatoes with Salt	Pistachio Nuts	Recommended Dietary Allowance
Calcium	15% 150mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	NA	1444% 13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.85% 34μg	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	62.5% 5mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	NA	288% 1210mg	420mg per day for Men 19-50 years
Manganese	NA	522% 12mg	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	NA	700% 4900mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	301% 10250mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	200% 22mg	11mg per day for Men 19-50 years
Water	18.4% 681g	1.2% 43.7g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Raw Pistachio Nuts contains 3.3 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 Frozen Roasted Potatoes with Salt vs Pistachio Nuts:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 298 times more Sodium than Pistachio Nuts.
• While 1 kg of Raw Pistachio Nuts contains 7 times more Calcium, 7.8 times more Iron and 2.3 times more Potassium 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 kg of Raw Pistachio Nuts contains 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 Frozen Roasted Potatoes with Salt and Pistachio Nuts offer comparable quantities of Carbohydrate per one kilogram.