Comparing Nutrients in 14 ounces Japanese Chestnuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Japanese Chestnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	21% 611kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	107% 139g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	16% 8.93g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	114% 1.37mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	46.6% 187μg	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	116% 104mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Chestnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	72% 5.75mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	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	41% 286mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.6% 244g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Japanese Chestnuts vs Baked White Potatoes:

• Raw Japanese Chestnuts have 7.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B6, 1.2 times more Vitamin B9 and 2.1 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Vitamin B5 than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Japanese Chestnuts 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 Japanese Chestnuts vs Baked White Potatoes:

• Raw Japanese Chestnuts have 3.1 times more Calcium, 4.4 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 8.4 times more Manganese and 3.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Potassium than Raw Japanese Chestnuts.
• Both Raw Japanese Chestnuts and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Japanese Chestnuts have 1.7 times more Energy and 1.7 times more Carbohydrate than Baked Whole White Potatoes.
• Both Raw Japanese Chestnuts and Baked Whole White Potatoes have similar amounts of Protein per 14 oz.
• Both Raw Japanese Chestnuts as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.