Comparing Nutrients in 100 grams Baked White Potatoes VS Roasted Pistachios

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Pistachios	14%	68%	18%

Macro Nutrients

	Baked White Potatoes	Roasted Pistachios	Recommended Dietary Allowance
Energy	3.17% 92kcal	19.7% 572kcal	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	16.2% 21g	21.8% 28.3g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 7.1g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	27% 10.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Pistachios	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	4% 0.048mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 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	9.5% 38μg	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	0.27% 0.04mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Pistachios	Recommended Dietary Allowance
Calcium	1% 10mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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% 0.64mg	50.4% 4.03mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	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	10.7% 75mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.05% 1.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Roasted Pistachios:

• Baked Whole White Potatoes have 4.2 times more Vitamin C than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 13 times more Vitamin A, 14.5 times more Vitamin B1, 5.4 times more Vitamin B2, 1.3 times more Vitamin B5, 5.3 times more Vitamin B6, 1.3 times more Vitamin B9, 54.3 times more Vitamin E and 4.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Pistachio Nuts have similar amounts of Vitamin B3 per 100 g.
• Both Baked Whole White Potatoes as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Roasted Pistachios:

• Baked Whole White Potatoes have 40.8 times more Water than Dry Roasted Pistachio Nuts.
• While Dry Roasted Pistachio Nuts contain 10.7 times more Calcium, 10.2 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 6.6 times more Manganese, 6.3 times more Phosphorus, 1.9 times more Potassium, 20 times more Selenium and 6.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Pistachio Nuts contain 6.2 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, 1.3 times more Carbohydrate, 5.1 times more Sugars, 4.9 times more Fiber and 10 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.