Comparing Nutrients in 500 calories Roasted PistachiosVS Baked White Potatoes

Weight per 500 calories

Roasted Pistachios

87.4g

Baked White Potatoes

544g

Roasted Pistachios 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 500 calories - Roasted Pistachios or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Roasted Pistachios

14%

68%

18%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Roasted Pistachiosvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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41.3%40g

Fat

0.84%0.82g

40 gvs0.82 g

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

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15.4%4.93g

Saturated Fat

0.68%0.22g

4.93 gvs0.22 g

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

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11.6%0.19g

Omega 3

5.1%0.082g

0.19 gvs0.082 g

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

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67.5%11.5g

Omega 6

1.57%0.27g

11.5 gvs0.27 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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19%24.7g

Carbohydrate

88%115g

24.7 gvs115 g

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

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9.33%6.77g

Sugars

11.5%8.3g

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

6.77 gvs8.3 g

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

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0.27%0.19g

Fructose

2.7%1.96g

≤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]

0.19 gvs1.96 g

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

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%0.22g

Glucose

%3.42g

0.22 gvs3.42 g

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

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%6.2g

Sucrose

%2.17g

6.2 gvs2.17 g

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

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23.7%9g

Fiber

30%11.4g

9 gvs11.4 g

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

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33%18.4g

Protein

20.4%11.4g

18.4 gvs11.4 g

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

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Vitamins

Roasted Pistachiosvs Baked White Potatoes

1.26%11.4μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

11.4 μgvs5.43 μg

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

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50.6%0.61mg

Vitamin B1

21.7%0.26mg

Thiamine

0.61 mgvs0.26 mg

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

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15.7%0.2mg

Vitamin B2

18%0.23mg

Riboflavin

0.2 mgvs0.23 mg

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

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7.5%1.2mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs8.3 mg

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

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8.97%0.45mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.45 mgvs2.1 mg

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

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75.4%0.98mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.98 mgvs1.15 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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11%44.6μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

44.6 μgvs207 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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2.9%2.62mg

Vitamin C

76%68.5mg

Ascorbic acid

2.62 mgvs68.5 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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12.6%1.9mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

1.9 mgvs0.22 mg

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

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9.6%11.5μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

11.5 μgvs14.7 μg

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

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Minerals

Roasted Pistachiosvs Baked White Potatoes

9.35%94mg

Calcium

5.43%54.3mg

94 mgvs54.3 mg

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

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126%1.13mg

Copper

76.7%0.69mg

1.13 mgvs0.69 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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44%3.52mg

Iron

43.5%3.48mg

3.52 mgvs3.48 mg

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

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22.7%95mg

Magnesium

35%147mg

95 mgvs147 mg

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

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47.2%1.1mg

Manganese

44.7%1.03mg

1.1 mgvs1.03 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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58.6%410mg

Phosphorus

58.2%408mg

410 mgvs408 mg

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

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26%880mg

Potassium

87%2957mg

880 mgvs2957 mg

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

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16%8.74μg

Selenium

4.94%2.7μg

8.74 μgvs2.7 μg

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

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0.35%5.24mg

Sodium

2.54%38mg

5.24 mgvs38 mg

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

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18.6%2.05mg

Zinc

17.3%1.9mg

2.05 mgvs1.9 mg

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

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0.044%1.6g

Water

11%410g

1.6 gvs410 g

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

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Lets compare vitamin content per 500 calories of Roasted Pistachios vs Baked White Potatoes:

Dry Roasted Pistachio Nuts have 2.3 times more Vitamin B1 and 8.7 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, 26.1 times more Vitamin C and 1.3 times more Vitamin K than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Dry Roasted Pistachio Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Pistachios vs Baked White Potatoes:

Dry Roasted Pistachio Nuts have 1.7 times more Calcium, 1.6 times more Copper and 3.2 times more Selenium than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Magnesium, 3.4 times more Potassium and 253.5 times more Water than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Baked Whole White Potatoes have similar amounts of Iron, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Pistachio Nuts have 49.1 times more Fat, 22.7 times more Saturated Fat, 2.3 times more Omega 3, 43.1 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.6 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Pistachio Nuts.
Both Dry Roasted Pistachio Nuts and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 500 kcal.
Both Dry Roasted Pistachio Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted PistachiosVS Black WalnutsBaked White PotatoesVS Black WalnutsRoasted PistachiosVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Roasted PistachiosVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Pistachios or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: