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Comparing Nutrients in 1 kilogram Roasted PistachiosVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

197%5720kcal
Energy
31.7%920kcal
5720 kcalvs920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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472%458g
Fat
1.55%1.5g
458 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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176%56.5g
Saturated Fat
1.25%0.4g
56.5 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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133%2.12g
Omega 3
9.38%0.15g
2.12 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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772%131g
Omega 6
2.9%0.49g
131 gvs0.49 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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218%283g
Carbohydrate
162%211g
283 gvs211 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
107%77.4g
Sugars
21%15.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
77.4 gvs15.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.03%2.2g
Fructose
4.97%3.6g
≤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]
2.2 gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.5g
Glucose
%6.3g
2.5 gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%71g
Sucrose
%4g
71 gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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271%103g
Fiber
55.3%21g
103 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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376%211g
Protein
37.5%21g
211 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

14.4%130μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
130 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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579%6.95mg
Vitamin B1
40%0.48mg
Thiamine
6.95 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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180%2.34mg
Vitamin B2
33%0.43mg
Riboflavin
2.34 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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86%13.7mg
Vitamin B3
96%15.3mg
Niacin, nicotinic acid, niacinamide
13.7 mgvs15.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
103%5.13mg
Vitamin B5
76.6%3.83mg
Pantothenic acid
5.13 mgvs3.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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863%11.2mg
Vitamin B6
162%2.1mg
Pyridoxine
11.2 mgvs2.1 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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128%510μg
Vitamin B9
95%380μg
Folates and Folic Acid
510 μgvs380 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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33.3%30mg
Vitamin C
140%126mg
Ascorbic acid
30 mgvs126 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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145%21.7mg
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
21.7 mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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110%132μg
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
132 μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

107%1070mg
Calcium
10%100mg
1070 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1437%13mg
Copper
141%1.27mg
13 mgvs1.27 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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504%40.3mg
Iron
80%6.4mg
40.3 mgvs6.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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260%1090mg
Magnesium
64.3%270mg
1090 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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540%12.4mg
Manganese
82%1.9mg
12.4 mgvs1.9 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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670%4690mg
Phosphorus
107%750mg
4690 mgvs750 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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296%10070mg
Potassium
160%5440mg
10070 mgvs5440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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182%100μg
Selenium
9.1%5μg
100 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4%60mg
Sodium
4.67%70mg
60 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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213%23.4mg
Zinc
32%3.5mg
23.4 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.5%18.5g
Water
20.4%754g
18.5 gvs754 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Roasted Pistachios vs Baked White Potatoes:
Comparing minerals per 1 kilogram for Roasted Pistachios vs Baked White Potatoes:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: