Comparing Nutrients in 300 calories Pistachio Nuts VS Baked Red Potatoes

Weight per 300 calories

• Pistachio Nuts: 53.6g
• Baked Red Potatoes: 345g

Pistachio Nuts have 6.4 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Pistachio Nuts or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pistachio Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.16g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	9.68% 0.15g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	44.4% 7.55g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.6g	52% 67.6g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	6.8% 4.93g	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	0.18% 0.13g	2.1% 1.5g	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	% 0.17g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 1.55g	g per day for Men 19-50 years
Fiber	15% 5.68g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	19.3% 11g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.55% 14μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.35% 0.7mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.57% 0.28mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	56.2% 0.73mg	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	6.83% 27.3μg	23.3% 93μg	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	3.33% 3mg	48.3% 43.4mg	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	10.2% 1.53mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.63% 56.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	77.4% 0.7mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.046% 1.82μg	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	26.3% 2.1mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	15.4% 65mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	26% 0.6mg	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	37.5% 263mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	NA	55μg per day for Men 19-50 years
Sodium	0.036% 0.54mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.063% 2.34g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pistachio Nuts vs Baked Red Potatoes:

• Raw Pistachio Nuts have 1.9 times more Vitamin B1, 1.2 times more Vitamin B6 and 5.6 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Vitamin B2, 7.9 times more Vitamin B3, 4.2 times more Vitamin B5, 3.4 times more Vitamin B9 and 14.5 times more Vitamin C than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pistachio Nuts vs Baked Red Potatoes:

• Raw Pistachio Nuts have 1.8 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Magnesium, 3.4 times more Potassium and 112.9 times more Water than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Baked Whole Red Potatoes have similar amounts of Copper, Iron, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Pistachio Nuts have 46.9 times more Fat, 22.9 times more Saturated Fat, 3 times more Omega 3, 44.7 times more Omega 6 and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.6 times more Carbohydrate than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Baked Whole Red Potatoes have similar amounts of Energy, Sugars and Fiber per 300 kcal.
• Both Raw Pistachio Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.