Comparing Nutrients in 14 ounces Cashew Nuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cashew Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	75.7% 2195kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	9.3% 6.75g	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	0.27% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	129% 72.3g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	92% 1.2mg	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	25% 99μg	8.93% 35.7μg	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	2.2% 2mg	56.4% 51mg	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	24% 3.57mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	14.7% 147mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	95% 0.85mg	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	331% 26.5mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	27.8% 0.64mg	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	336% 2354mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Cashew Nuts versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cashew Nuts vs Baked Potato Flesh:

• 14 ounces of Cashew Nuts have 4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, 22.5 times more Vitamin E and 113.7 times more Vitamin K than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B3 and 25.6 times more Vitamin C than Raw Cashew Nuts.
• 14 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Cashew Nuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cashew Nuts vs Baked Potato Flesh:

• 14 ounces of Cashew Nuts have 7.4 times more Calcium, 10.2 times more Copper, 19.1 times more Iron, 11.7 times more Magnesium, 10.3 times more Manganese, 11.9 times more Phosphorus, 1.7 times more Potassium, 66.3 times more Selenium and 19.9 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 14.5 times more Water than Raw Cashew Nuts.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cashew Nuts have 5.9 times more Energy, 438.5 times more Fat, 299.3 times more Saturated Fat, 6.2 times more Omega 3, 243.2 times more Omega 6, 1.4 times more Carbohydrate, 3.5 times more Sugars, 2.2 times more Fiber and 9.3 times more Protein than Baked Potato Flesh.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6