Comparing Nutrients in 100 grams Baked Red Potatoes VS Dry Roasted Pistachio Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dry Roasted Pistachio Nuts with Salt	14%	68%	18%

Macro Nutrients

	Baked Red Potatoes	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Energy	3% 87kcal	19.6% 569kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	17.6% 5.65g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	77.2% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	21% 27.6g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	10.7% 7.74g	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	0.61% 0.44g	0.3% 0.22g	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	% 0.55g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 7.1g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	86.3% 1.12mg	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	6.75% 27μg	12.8% 51μg	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	14% 12.6mg	3.33% 3mg	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	0.53% 0.08mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry Roasted Pistachio Nuts with Salt	Recommended Dietary Allowance
Calcium	0.9% 9mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	144% 1.3mg	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	8.75% 0.7mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	54% 1.24mg	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	10.3% 72mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	28.5% 428mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.048% 1.8g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 4.2 times more Vitamin C than Dry Roasted Pistachio Nuts with Salt.
• While Dry Roasted Pistachio Nuts with Salt contain 13 times more Vitamin A, 9.7 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B5, 5.3 times more Vitamin B6, 1.9 times more Vitamin B9, 27.1 times more Vitamin E and 4.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Roasted Pistachio Nuts with Salt have similar amounts of Vitamin B3 per 100 g.
• Both Baked Whole Red Potatoes as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Dry Roasted Pistachio Nuts with Salt:

• Baked Whole Red Potatoes have 42.8 times more Water than Dry Roasted Pistachio Nuts with Salt.
• While Dry Roasted Pistachio Nuts with Salt contain 11.9 times more Calcium, 7.4 times more Copper, 5.8 times more Iron, 3.9 times more Magnesium, 7.2 times more Manganese, 6.5 times more Phosphorus, 1.8 times more Potassium, 35.7 times more Sodium and 5.9 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pistachio Nuts with Salt contain 6.5 times more Energy, 305.5 times more Fat, 141.1 times more Saturated Fat, 14.1 times more Omega 3, 267.9 times more Omega 6, 1.4 times more Carbohydrate, 5.4 times more Sugars, 5.7 times more Fiber and 9.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dry Roasted Pistachio Nuts with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.