Comparing Nutrients in 14 ounces Cashew Nuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cashew Nuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	75.7% 2195kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	179% 174g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	182% 31g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 23g	% 1.6g	g per day for Men 19-50 years
Fiber	34.5% 13g	22% 8.33g	38g per day for Men 19-50 years
Protein	129% 72.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.6% 3.43mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.66mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	968% 8.7mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	276% 1159mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	286% 6.57mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	77% 2619mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cashew Nuts vs Baked White Potatoes:

• Raw Cashew Nuts have 8.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 22.5 times more Vitamin E and 12.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 1.5 times more Vitamin B9 and 25.2 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cashew Nuts vs Baked White Potatoes:

• Raw Cashew Nuts have 3.7 times more Calcium, 17.3 times more Copper, 10.4 times more Iron, 10.8 times more Magnesium, 8.8 times more Manganese, 7.9 times more Phosphorus, 1.2 times more Potassium, 39.8 times more Selenium and 16.5 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 14.5 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Cashew Nuts have 6 times more Energy, 292.3 times more Fat, 194.6 times more Saturated Fat, 4.1 times more Omega 3, 158.8 times more Omega 6, 1.4 times more Carbohydrate, 3.9 times more Sugars, 1.6 times more Fiber and 8.7 times more Protein than Baked Whole White Potatoes.
• Both Raw Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.