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Compare Nutrients in 100 grams Roasted PistachiosVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Roasted Pistachios
15%
72%
13%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Roasted PistachiosBaked White Potatoes
Vitamin A
1.44%
0.11%
13 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
58%
4%
0.695 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
18%
3.3%
0.234 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
8.6%
9.55%
1.373 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
86%
16%
1.122 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
3.33%
14%
3 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
14%
0.27%
2.17 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
11%
2.25%
13.2 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
12.8%
9.5%
51 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Roasted PistachiosBaked White Potatoes
Calcium
10.7%
1%
107 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
144%
14%
1.293 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
50%
8%
4.03 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
27%
6.75%
109 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
54%
8.2%
1.243 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
67%
10.7%
469 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
21%
11.6%
1007 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
18%
0.91%
10 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.4%
0.47%
6 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
21%
3.2%
2.34 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Roasted Pistachios vs Baked White Potatoes:
Dry Roasted Pistachio Nuts have 13 times more Vitamin A, 14.5 times more Thiamine, 5.4 times more Vitamin B2, 5.3 times more Vitamin B6, 54.3 times more Vitamin E, 4.9 times more Vitamin K and 1.3 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.2 times more Vitamin C than Dry Roasted Pistachio Nuts. Both Dry Roasted Pistachio Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 100g.

Comparing minerals per 100 grams for Roasted Pistachios vs Baked White Potatoes:
Dry Roasted Pistachio Nuts have 10.7 times more Calcium, 10.2 times more Copper, 6.3 times more Iron, 4 times more Magnesium, 6.6 times more Manganese, 6.3 times more Phosphorus, 1.9 times more Potassium, 20 times more Selenium and 6.7 times more Zinc than Baked Whole White Potatoes.

Macro Nutrients

100gRDA for Men 19-30 years
Roasted PistachiosBaked White Potatoes
Fat
47%
0.15%
45.82 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
37.6%
3.75%
21.05 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
21.8%
16%
28.28 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
19.7%
3.17%
572 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
10.7%
2.1%
7.74 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
27%
5.53%
10.3 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
17.6%
0.13%
5.645 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
13%
0.94%
0.212 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
77%
0.29%
13.125 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.05%
2.04%
1.85 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Dry Roasted Pistachio Nuts have 305.5 times more Fat, 10 times more Protein, 1.3 times more Carbohydrate, 6.2 times more Energy, 5.1 times more Sugars, 4.9 times more Fiber, 141.1 times more Saturated Fat, 14.1 times more Omega 3 and 267.9 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 40.8 times more Water than Dry Roasted Pistachio Nuts.