Comparing Nutrients in 500 calories Baked Red PotatoesVS Roasted Pistachios

Weight per 500 calories

Baked Red Potatoes

575g

Roasted Pistachios

87.4g

Dry Roasted Pistachio Nuts have 6.6 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Roasted Pistachios

14%

68%

18%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Roasted Pistachios

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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0.89%0.86g

Fat

41.3%40g

0.86 gvs40 g

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

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0.72%0.23g

Saturated Fat

15.4%4.93g

0.23 gvs4.93 g

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

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5.4%0.086g

Omega 3

11.6%0.19g

0.086 gvs0.19 g

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

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1.66%0.28g

Omega 6

67.5%11.5g

0.28 gvs11.5 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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86.6%113g

Carbohydrate

19%24.7g

113 gvs24.7 g

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

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11.3%8.2g

Sugars

9.33%6.77g

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

8.2 gvs6.77 g

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

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3.5%2.53g

Fructose

0.27%0.19g

≤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]

2.53 gvs0.19 g

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

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%3.16g

Glucose

%0.22g

3.16 gvs0.22 g

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

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%2.6g

Sucrose

%6.2g

2.6 gvs6.2 g

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

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27.2%10.3g

Fiber

23.7%9g

10.3 gvs9 g

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

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23.6%13.2g

Protein

33%18.4g

13.2 gvs18.4 g

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

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Vitamins

Baked Red Potatoesvs Roasted Pistachios

0.64%5.75μg

Vitamin A

1.26%11.4μg

RAE, retinol activity equivalents

5.75 μgvs11.4 μg

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

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34.5%0.41mg

Vitamin B1

50.6%0.61mg

Thiamine

0.41 mgvs0.61 mg

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

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22%0.29mg

Vitamin B2

15.7%0.2mg

Riboflavin

0.29 mgvs0.2 mg

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

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57.3%9.17mg

Vitamin B3

7.5%1.2mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs1.2 mg

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

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39%1.96mg

Vitamin B5

8.97%0.45mg

Pantothenic acid

1.96 mgvs0.45 mg

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

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94%1.2mg

Vitamin B6

75.4%0.98mg

Pyridoxine

1.2 mgvs0.98 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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38.8%155μg

Vitamin B9

11%44.6μg

Folates and Folic Acid

155 μgvs44.6 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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80.5%72.4mg

Vitamin C

2.9%2.62mg

Ascorbic acid

72.4 mgvs2.62 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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3.07%0.46mg

Vitamin E

12.6%1.9mg

Tocopherols and Tocotrienols

0.46 mgvs1.9 mg

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

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13.4%16μg

Vitamin K

9.6%11.5μg

Phytomenadione or phylloquinone

16 μgvs11.5 μg

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

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Minerals

Baked Red Potatoesvs Roasted Pistachios

5.17%51.7mg

Calcium

9.35%94mg

51.7 mgvs94 mg

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

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111%1mg

Copper

126%1.13mg

1 mgvs1.13 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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50.3%4.02mg

Iron

44%3.52mg

4.02 mgvs3.52 mg

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

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38.3%161mg

Magnesium

22.7%95mg

161 mgvs95 mg

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

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43.2%0.99mg

Manganese

47.2%1.1mg

0.99 mgvs1.1 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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59%414mg

Phosphorus

58.6%410mg

414 mgvs410 mg

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

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92%3132mg

Potassium

26%880mg

3132 mgvs880 mg

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

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Selenium

16%8.74μg

NA μgvs8.74 μg

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

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4.6%69mg

Sodium

0.35%5.24mg

69 mgvs5.24 mg

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

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21%2.3mg

Zinc

18.6%2.05mg

2.3 mgvs2.05 mg

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

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12%441g

Water

0.044%1.6g

441 gvs1.6 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 Baked Red Potatoes vs Roasted Pistachios:

Baked Whole Red Potatoes have 1.4 times more Vitamin B2, 7.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.2 times more Vitamin B6, 3.5 times more Vitamin B9, 27.6 times more Vitamin C and 1.4 times more Vitamin K than Dry Roasted Pistachio Nuts.
While Dry Roasted Pistachio Nuts contain 1.5 times more Vitamin B1 and 4.1 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Dry Roasted Pistachio Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Baked Whole Red Potatoes have 1.7 times more Magnesium, 3.6 times more Potassium and 272.5 times more Water than Dry Roasted Pistachio Nuts.
While Dry Roasted Pistachio Nuts contain 1.8 times more Calcium than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Dry Roasted Pistachio Nuts have similar amounts of Copper, Iron, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 4.6 times more Carbohydrate and 1.2 times more Sugars than Dry Roasted Pistachio Nuts.
While Dry Roasted Pistachio Nuts contain 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.
Both Baked Whole Red Potatoes and Dry Roasted Pistachio Nuts have similar amounts of Energy and Fiber per 500 kcal.
Both Baked Whole Red Potatoes as well as Dry Roasted Pistachio Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltRoasted PistachiosVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Black WalnutsRoasted PistachiosVS Black Walnuts

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Roasted Pistachios

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: