Comparing Nutrients in 5 ounces Pistachio Nuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pistachio Nuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	27.4% 794kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	66.2% 64.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	26% 8.37g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	0.41% 0.069g	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	23% 30g	130g per day for Men 19-50 years
Sugars	15% 11g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	% 9.74g	% 0.57g	g per day for Men 19-50 years
Fiber	39.5% 15g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	51% 28.6g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	185% 2.4mg	23% 0.3mg	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	13.5% 54μg	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	8.8% 7.94mg	20% 18mg	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	27% 4.05mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pistachio Nuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15% 149mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	205% 1.84mg	20% 0.18mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	11.6% 0.27mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pistachio Nuts vs Baked White Potatoes:

• Raw Pistachio Nuts have 26 times more Vitamin A, 18.1 times more Vitamin B1, 3.7 times more Vitamin B2, 1.4 times more Vitamin B5, 8.1 times more Vitamin B6, 1.3 times more Vitamin B9 and 71.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin C than Raw Pistachio Nuts.
• Both Raw Pistachio Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Pistachio Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pistachio Nuts vs Baked White Potatoes:

• Raw Pistachio Nuts have 10.5 times more Calcium, 10.2 times more Copper, 6.1 times more Iron, 4.5 times more Magnesium, 6.3 times more Manganese, 6.5 times more Phosphorus, 1.9 times more Potassium, 14 times more Selenium and 6.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 17.3 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 5 ounces:

• Raw Pistachio Nuts have 6.1 times more Energy, 302.1 times more Fat, 147.7 times more Saturated Fat, 19.3 times more Omega 3, 287.6 times more Omega 6, 1.3 times more Carbohydrate, 5 times more Sugars, 5 times more Fiber and 9.6 times more Protein than Baked Whole White Potatoes.
• Both Raw Pistachio Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.