Comparing Nutrients in 100 calories Cashew Nuts VS Potato Skin

Weight per 100 calories

• Cashew Nuts: 18g
• Potato Skin: 172g

Cashew Nuts have 9.5 times more energy per 100g than Potato Skin. It has very high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 100 calories - Cashew Nuts or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cashew Nuts	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.17% 7.93g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.7% 0.011g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	8.28% 1.4g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.46g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	1.47% 1.07g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.012% 0.009g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.009g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.37% 0.076mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.81% 0.01mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.2% 0.19mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.12% 0.16mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.13% 4.52μg	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.1% 0.09mg	22% 19.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.1% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.14% 6.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Potato Skin	Recommended Dietary Allowance
Calcium	0.67% 6.7mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	45% 1.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.3% 107mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	6.54% 3.6μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.17mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.025% 0.94g	3.9% 144g	3700g per day for Men 19-50 years

Cashew Nuts VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cashew Nuts or Potato Skin?

Lets compare vitamin content per 100 calories of Cashew Nuts vs Potato Skin:

• 100 calories of Cashew Nuts have 2.1 times more Vitamin B1 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 6.2 times more Vitamin B2, 9.3 times more Vitamin B3, 3.3 times more Vitamin B5, 5.5 times more Vitamin B6, 6.5 times more Vitamin B9 and 217.4 times more Vitamin C than Raw Cashew Nuts.
• 100 calories of Cashew Nuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Cashew Nuts as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cashew Nuts vs Potato Skin:

• 100 calories of Cashew Nuts have 1.3 times more Magnesium, 1.6 times more Phosphorus, 7 times more Selenium and 1.7 times more Zinc than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 7.7 times more Calcium, 1.8 times more Copper, 4.6 times more Iron, 3.5 times more Manganese, 6 times more Potassium and 152.7 times more Water than Raw Cashew Nuts.
• 100 calories of Cashew Nuts lack sufficient amounts of Calcium
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cashew Nuts have 46 times more Fat, 31.4 times more Saturated Fat and 25.5 times more Omega 6 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 3.9 times more Carbohydrate, 7.2 times more Fiber and 1.3 times more Protein than Raw Cashew Nuts.
• Both Cashew Nuts and Potato Skin offer comparable quantities of Energy per 100 calories.
• 100 calories of Cashew Nuts provide inadequate amounts of Fiber
• 100 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Cashew Nuts as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 100 calories.