Comparing Nutrients in 300 calories Dry Roasted Pistachio Nuts with SaltVS Baked White Potatoes

Weight per 300 calories

Dry Roasted Pistachio Nuts with Salt

52.7g

Baked White Potatoes

326g

Dry Roasted Pistachio Nuts with Salt have 6.2 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Dry Roasted Pistachio Nuts with Salt or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Dry Roasted Pistachio Nuts with Salt

14%

68%

18%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Dry Roasted Pistachio Nuts with Saltvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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25%24g

Fat

0.5%0.49g

24 gvs0.49 g

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

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9.3%2.98g

Saturated Fat

0.41%0.13g

2.98 gvs0.13 g

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

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7%0.11g

Omega 3

3.06%0.049g

0.11 gvs0.049 g

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

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40.7%6.92g

Omega 6

0.94%0.16g

6.92 gvs0.16 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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11%14.5g

Carbohydrate

53%68.7g

14.5 gvs68.7 g

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

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5.63%4.1g

Sugars

6.9%5g

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

4.1 gvs5 g

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

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0.16%0.12g

Fructose

1.6%1.17g

≤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]

0.12 gvs1.17 g

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

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%0.13g

Glucose

%2.05g

0.13 gvs2.05 g

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

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%3.74g

Sucrose

%1.3g

3.74 gvs1.3 g

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

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14.3%5.43g

Fiber

18%6.85g

5.43 gvs6.85 g

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

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20%11g

Protein

12.2%6.85g

11 gvs6.85 g

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

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Vitamins

Dry Roasted Pistachio Nuts with Saltvs Baked White Potatoes

0.76%6.85μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

6.85 μgvs3.26 μg

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

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30.5%0.37mg

Vitamin B1

13%0.16mg

Thiamine

0.37 mgvs0.16 mg

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

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9.5%0.12mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.12 mgvs0.14 mg

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

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4.52%0.72mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs5 mg

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

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5.4%0.27mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.27 mgvs1.25 mg

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

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45.5%0.59mg

Vitamin B6

53%0.69mg

Pyridoxine

0.59 mgvs0.69 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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6.72%27μg

Vitamin B9

31%124μg

Folates and Folic Acid

27 μgvs124 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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1.76%1.6mg

Vitamin C

45.7%41mg

Ascorbic acid

1.6 mgvs41 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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7.63%1.14mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.14 mgvs0.13 mg

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

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5.8%6.96μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

6.96 μgvs8.8 μg

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

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Minerals

Dry Roasted Pistachio Nuts with Saltvs Baked White Potatoes

5.64%56.4mg

Calcium

3.26%32.6mg

56.4 mgvs32.6 mg

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

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75.7%0.68mg

Copper

46%0.41mg

0.68 mgvs0.41 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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26.6%2.12mg

Iron

26%2.1mg

2.12 mgvs2.1 mg

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

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13.7%57.5mg

Magnesium

21%88mg

57.5 mgvs88 mg

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

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28.5%0.66mg

Manganese

26.8%0.62mg

0.66 mgvs0.62 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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35.3%247mg

Phosphorus

35%245mg

247 mgvs245 mg

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

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15.6%531mg

Potassium

52%1774mg

531 mgvs1774 mg

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

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9.6%5.27μg

Selenium

2.96%1.63μg

5.27 μgvs1.63 μg

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

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15%226mg

Sodium

1.52%23mg

226 mgvs23 mg

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

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11.2%1.23mg

Zinc

10.4%1.14mg

1.23 mgvs1.14 mg

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

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0.026%0.94g

Water

6.65%246g

0.94 gvs246 g

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

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Lets compare vitamin content per 300 calories of Dry Roasted Pistachio Nuts with Salt vs Baked White Potatoes:

Dry Roasted Pistachio Nuts with Salt have 2.3 times more Vitamin B1 and 8.8 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.9 times more Vitamin B3, 4.6 times more Vitamin B5, 4.6 times more Vitamin B9, 26 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Pistachio Nuts with Salt.
Both Dry Roasted Pistachio Nuts with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
Both Dry Roasted Pistachio Nuts with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Dry Roasted Pistachio Nuts with Salt vs Baked White Potatoes:

Dry Roasted Pistachio Nuts with Salt have 1.7 times more Calcium, 1.6 times more Copper, 3.2 times more Selenium and 9.9 times more Sodium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Magnesium, 3.3 times more Potassium and 260.6 times more Water than Dry Roasted Pistachio Nuts with Salt.
Both Dry Roasted Pistachio Nuts with Salt and Baked Whole White Potatoes have similar amounts of Iron, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Pistachio Nuts with Salt have 49.4 times more Fat, 22.8 times more Saturated Fat, 2.3 times more Omega 3, 43.3 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.7 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Pistachio Nuts with Salt.
Both Dry Roasted Pistachio Nuts with Salt and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 300 kcal.
Both Dry Roasted Pistachio Nuts with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry Roasted Pistachio Nuts with SaltVS Roasted Whole Pumpkin And Squash Seeds with SaltBaked White PotatoesVS Roasted Whole Pumpkin And Squash Seeds with SaltDry Roasted Pistachio Nuts with SaltVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Dry Roasted Pistachio Nuts with SaltVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry Roasted Pistachio Nuts with Salt or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: