Comparing Nutrients in 500 calories Roasted Pistachios VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Roasted Pistachios: 87.4g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Roasted Pistachios have 3.6 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 500 calories - Roasted Pistachios or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Pistachios	14%	68%	18%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Roasted Pistachios	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	15.4% 4.93g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	67.5% 11.5g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	9.33% 6.77g	1.24% 0.9g	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	0.27% 0.19g	0% 0g	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	% 0.22g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0.53g	g per day for Men 19-50 years
Fiber	23.7% 9g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	33% 18.4g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Pistachios	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.6% 0.61mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	41% 0.53mg	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	11% 44.6μg	17% 68.3μg	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	2.9% 2.62mg	40.7% 36.6mg	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	12.6% 1.9mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.6% 11.5μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pistachios	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.35% 94mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	50% 0.45mg	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	44% 3.52mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	47.2% 1.1mg	29.6% 0.68mg	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	58.6% 410mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	16% 8.74μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Pistachios vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Roasted Pistachio Nuts have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B6, 6.1 times more Vitamin E and 1.6 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.5 times more Vitamin B3, 3.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 14 times more Vitamin C than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Pistachios vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry Roasted Pistachio Nuts have 2.3 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 28.1 times more Selenium and 1.6 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Potassium, 231.5 times more Sodium and 121.1 times more Water than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Pistachio Nuts have 2.5 times more Fat, 1.5 times more Saturated Fat, 3.3 times more Omega 3, 13.1 times more Omega 6, 7.5 times more Sugars, 1.3 times more Fiber and 2.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Carbohydrate than Dry Roasted Pistachio Nuts.
• Both Dry Roasted Pistachio Nuts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Pistachio Nuts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.