Comparing Nutrients in 100 calories Roasted PistachiosVS Baked Red Potatoes

Weight per 100 calories

Roasted Pistachios

17.5g

Baked Red Potatoes

115g

Roasted Pistachios have 6.6 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Roasted Pistachios or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.26%8g

Fat

0.18%0.17g

8 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.1%0.99g

Saturated Fat

0.14%0.046g

0.99 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.3%0.037g

Omega 3

1.08%0.017g

0.037 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13.5%2.3g

Omega 6

0.33%0.056g

2.3 gvs0.056 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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3.8%4.94g

Carbohydrate

17.3%22.5g

4.94 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.87%1.35g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.35 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.053%0.038g

Fructose

0.7%0.51g

≤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]

0.038 gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.044g

Glucose

%0.63g

0.044 gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.24g

Sucrose

%0.52g

1.24 gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.74%1.8g

Fiber

5.44%2.07g

1.8 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.57%3.7g

Protein

4.72%2.64g

3.7 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Pistachiosvs Baked Red Potatoes

0.25%2.27μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

2.27 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10%0.12mg

Vitamin B1

6.9%0.083mg

Thiamine

0.12 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.15%0.041mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.041 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.5%0.24mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.24 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.8%0.09mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.09 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15%0.2mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.2 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.23%8.9μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

8.9 μgvs31 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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0.58%0.52mg

Vitamin C

16%14.5mg

Ascorbic acid

0.52 mgvs14.5 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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2.53%0.38mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.38 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.92%2.3μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

2.3 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Pistachiosvs Baked Red Potatoes

1.87%18.7mg

Calcium

1.03%10.3mg

18.7 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25%0.23mg

Copper

22.2%0.2mg

0.23 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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8.8%0.7mg

Iron

10%0.8mg

0.7 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.54%19mg

Magnesium

7.66%32mg

19 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.45%0.22mg

Manganese

8.65%0.2mg

0.22 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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11.7%82mg

Phosphorus

12%82.8mg

82 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.18%176mg

Potassium

18.4%626mg

176 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.18%1.75μg

Selenium

1.75 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.07%1.05mg

Sodium

0.92%13.8mg

1.05 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.7%0.41mg

Zinc

4.18%0.46mg

0.41 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.009%0.32g

Water

2.4%88g

0.32 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Pistachios vs Baked Red Potatoes:

Dry Roasted Pistachio Nuts have 1.5 times more Vitamin B1 and 4.1 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Vitamin B2, 7.6 times more Vitamin B3, 4.4 times more Vitamin B5, 3.5 times more Vitamin B9, 27.6 times more Vitamin C and 1.4 times more Vitamin K than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 100 kcal.
Both Dry Roasted Pistachio Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Pistachios vs Baked Red Potatoes:

Dry Roasted Pistachio Nuts have 1.8 times more Calcium than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Magnesium, 3.6 times more Potassium and 272.5 times more Water than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Baked Whole Red Potatoes have similar amounts of Copper, Iron, Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Pistachio Nuts have 46.5 times more Fat, 21.5 times more Saturated Fat, 2.1 times more Omega 3, 40.7 times more Omega 6 and 1.4 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.6 times more Carbohydrate than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Baked Whole Red Potatoes have similar amounts of Energy, Sugars and Fiber per 100 kcal.
Both Dry Roasted Pistachio Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted PistachiosVS Black WalnutsBaked Red PotatoesVS Black WalnutsRoasted PistachiosVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Roasted PistachiosVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Pistachios or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: