Comparing Nutrients in 100 grams 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	19.3% 560kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	83% 14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	20% 26g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	0.95% 0.69g	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	0.33% 0.24g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 6.87g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	36% 20g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	12.8% 51μg	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	6.22% 5.6mg	1.9% 1.7mg	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	19% 2.86mg	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	10.5% 105mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.085% 3.4μg	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	49% 3.92mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	NA	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	70% 490mg	NA	700mg per day for Men 19-50 years
Potassium	30% 1025mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	NA	11mg per day for Men 19-50 years
Water	0.12% 4.37g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pistachio Nuts vs Frozen Roasted Potatoes with Salt:

• Raw Pistachio Nuts have 3.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 grams for Pistachio Nuts vs Frozen Roasted Potatoes with Salt:

• Raw 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 Frozen Roasted Potatoes with Salt contain 298 times more Sodium and 15.6 times more Water than Raw Pistachio Nuts.

Comparison of macro-nutrients per 100 grams:

• Raw 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 Raw Pistachio Nuts and Frozen Roasted Potatoes with Salt have similar amounts of Carbohydrate per 100 g.
• Both Raw Pistachio Nuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.