Comparing Nutrients in 7 ounces Potato Skin VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Energy	3.97% 115kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	153% 26g	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	43% 56g	130g per day for Men 19-50 years
Sugars	NA	21% 15.4g	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	0.6% 0.44g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	13% 4.96g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	74.6% 41.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	20.4% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	171% 2.23mg	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	8.43% 33.7μg	25.3% 101μg	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	25% 22.6mg	6.6% 5.95mg	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	NA	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Roasted Pistachios	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	285% 2.57mg	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	80.4% 6.43mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	51.5% 216mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	107% 2.47mg	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	10.8% 75.4mg	133% 931mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	58.8% 1998mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.099% 3.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Roasted Pistachios per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Roasted Pistachios to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Roasted Pistachios:

• 7 ounces of Potato Skin have 3.8 times more Vitamin C than Roasted Pistachios.
• While 7 oz of Dry Roasted Pistachio Nuts contain 33.1 times more Vitamin B1, 6.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Roasted Pistachios:

• 7 ounces of Potato Skin have 45 times more Water than Roasted Pistachios.
• While 7 oz of Dry Roasted Pistachio Nuts contain 3.6 times more Calcium, 3.1 times more Copper, 4.7 times more Magnesium, 2.1 times more Manganese, 12.3 times more Phosphorus, 2.4 times more Potassium, 33.3 times more Selenium and 6.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Roasted Pistachios contain similar levels of Iron per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Roasted Pistachio Nuts contain 9.9 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, 2.3 times more Carbohydrate, 4.1 times more Fiber and 8.2 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6