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Comparing Nutrients in 100 calories Roasted PistachiosVSBaked White Potatoes

Weight per 100 calories

Roasted Pistachios
17.5g
Baked White Potatoes
109g

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 100 calories - Roasted Pistachios or Baked White Potatoes?

Macros Ratio

ProteinsFatsCarbs

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

Vitamins

100 kcal ▼RDA for Men 19-50 years ▼
Roasted PistachiosBaked White Potatoes
Vitamin A
0.25%
0.12%
2.27 μg1.1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
10%
4.17%
0.12 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
3.08%
3.85%
0.04 mg0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
1.5%
10%
0.24 mg1.66 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
15%
17.7%
0.2 mg0.23 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
0.58%
15%
0.52 mg13.7 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
2.53%
0.27%
0.38 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
1.9%
2.44%
2.3 μg2.93 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
2.23%
10%
8.9 μg41 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 kcal ▼RDA for Men 19-50 years ▼
Roasted PistachiosBaked White Potatoes
Calcium
1.87%
1.1%
18.7 mg11 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
25.6%
15.6%
0.23 mg0.14 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
8.75%
8.75%
0.7 mg0.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
4.52%
6.9%
19 mg29 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
9.57%
9.13%
0.22 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
11.7%
11.6%
82 mg81.5 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
5.18%
17%
176 mg591 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
3.2%
0.98%
1.75 μg0.54 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
0.07%
0.51%
1.05 mg7.6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
3.73%
3.45%
0.41 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Pistachios vs Baked White Potatoes:
Dry Roasted Pistachio Nuts have 2.4 times more Thiamine and 9.5 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Vitamin B2, 6.9 times more Vitamin B3, 26.3 times more Vitamin C, 1.3 times more Vitamin K and 4.6 times more Folate than Dry Roasted Pistachio Nuts. Both Dry Roasted Pistachio Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 100 kcal.Both Dry Roasted Pistachio Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 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 and 3.4 times more Potassium 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 100 kcal.

Macro Nutrients

100 kcal ▼RDA for Men 19-50 years ▼
Roasted PistachiosBaked White Potatoes
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
8.25%
0.16%
8 g0.16 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
6.6%
4.1%
3.7 g2.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
3.8%
17.7%
4.94 g23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
1.86%
2.3%
1.35 g1.66 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
4.74%
6.05%
1.8 g2.3 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
3.1%
0.13%
0.99 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
2.5%
1.25%
0.04 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
13.5%
0.29%
2.3 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
0.01%
2.2%
0.32 g82 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 calories:
Dry Roasted Pistachio Nuts have 50 times more Fat, 1.6 times more Protein, 24.8 times more Saturated Fat, 2 times more Omega 3 and 46 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.7 times more Carbohydrate, 1.3 times more Fiber and 256.3 times more Water than Dry Roasted Pistachio Nuts. Both Dry Roasted Pistachio Nuts and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 100 kcal.