Comparing Nutrients in 5 ounces Pistachio Nuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	27.4% 794kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	NA	1.6g per day for Men 19-50 years
Omega 6	117% 20g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	15% 11g	1.35% 0.98g	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	0.47% 0.34g	NA	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 9.74g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	51% 28.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	NA	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	18% 72.3μg	NA	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	8.8% 7.94mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.05mg	NA	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

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	15% 149mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.8μg	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	69.5% 5.56mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	NA	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	NA	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	99% 695mg	NA	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	NA	11mg per day for Men 19-50 years
Water	0.17% 6.2g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Pistachio Nuts versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pistachio Nuts vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Pistachio Nuts have 3.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Pistachio Nuts vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Pistachio Nuts have 7 times more Calcium, 7.8 times more Iron and 2.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 298 times more Sodium than Raw Pistachio Nuts.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pistachio Nuts have 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 Pistachio Nuts and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.