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Comparing Nutrients in 100 grams Roasted PistachiosVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Roasted Pistachios
14%
68%
18%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

19.7%572kcal
Energy
3.17%92kcal
572 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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47.2%46g
Fat
0.15%0.15g
46 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17.6%5.65g
Saturated Fat
0.13%0.04g
5.65 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.3%0.21g
Omega 3
0.94%0.015g
0.21 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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77.2%13g
Omega 6
0.29%0.049g
13 gvs0.049 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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21.8%28.3g
Carbohydrate
16.2%21g
28.3 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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10.7%7.74g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.74 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.3%0.22g
Fructose
0.5%0.36g
≤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]
0.22 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.25g
Glucose
%0.63g
0.25 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%7.1g
Sucrose
%0.4g
7.1 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g
Fiber
5.53%2.1g
10.3 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.6%21g
Protein
3.75%2.1g
21 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.44%13μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
13 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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58%0.7mg
Vitamin B1
4%0.048mg
Thiamine
0.7 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18%0.23mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.23 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.6%1.37mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
1.37 mgvs1.53 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.3%0.51mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.51 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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86.3%1.12mg
Vitamin B6
16.2%0.21mg
Pyridoxine
1.12 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12.8%51μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
51 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.33%3mg
Vitamin C
14%12.6mg
Ascorbic acid
3 mgvs12.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14.5%2.17mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
2.17 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11%13μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
13 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10.7%107mg
Calcium
1%10mg
107 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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144%1.3mg
Copper
14%0.13mg
1.3 mgvs0.13 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50.4%4.03mg
Iron
8%0.64mg
4.03 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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26%109mg
Magnesium
6.43%27mg
109 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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54%1.24mg
Manganese
8.2%0.19mg
1.24 mgvs0.19 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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67%469mg
Phosphorus
10.7%75mg
469 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.6%1007mg
Potassium
16%544mg
1007 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%10μg
Selenium
0.91%0.5μg
10 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg
Sodium
0.47%7mg
6 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.3%2.34mg
Zinc
3.2%0.35mg
2.34 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.05%1.85g
Water
2.04%75.4g
1.85 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Roasted Pistachios vs Baked White Potatoes:
Comparing minerals per 100 grams for Roasted Pistachios vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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