Comparing Nutrients in 5 ounces Baked Potato Skin VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Baked Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Energy	9.68% 281kcal	28% 811kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	67% 65g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	25% 8g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	31% 40g	130g per day for Men 19-50 years
Sugars	2.74% 2g	15% 11g	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	0.43% 0.31g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	29.5% 11g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	11% 6.1g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	82% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	122% 1.6mg	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	7.8% 31μg	18% 72.3μg	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	21.3% 19mg	4.72% 4.25mg	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	0.38% 0.057mg	20.5% 3.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Calcium	4.8% 48mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	204% 1.83mg	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	125% 9.98mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	36.8% 155mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	76.6% 1.76mg	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	20.5% 143mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	25.8% 14μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.071% 2.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Roasted Pistachios per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Roasted Pistachios:

• 5 ounces of Baked Potato Skin have 2.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 4.5 times more Vitamin C than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 5.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B6, 2.3 times more Vitamin B9, 54.3 times more Vitamin E and 7.8 times more Vitamin K than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Roasted Pistachios:

• 5 ounces of Baked Potato Skin have 1.7 times more Iron than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 3.1 times more Calcium, 1.6 times more Copper, 2.5 times more Magnesium, 2 times more Manganese, 4.6 times more Phosphorus, 1.8 times more Potassium, 14.3 times more Selenium and 4.8 times more Zinc than Baked Potato Skin.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 1.6 times more Carbohydrate than Roasted Pistachios.
• While 5 oz of Dry Roasted Pistachio Nuts contain 2.9 times more Energy, 458.2 times more Fat, 217.1 times more Saturated Fat, 21.2 times more Omega 3, 410.2 times more Omega 6, 5.5 times more Sugars, 1.3 times more Fiber and 4.9 times more Protein than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6