Comparing Nutrients in 14 ounces Roasted Hazelnuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Roasted Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	88.4% 2564kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	255% 248g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	196% 33.4g	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	53.7% 70g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	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	0.38% 0.28g	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	% 0.28g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.6g	g per day for Men 19-50 years
Fiber	98% 37.3g	22% 8.33g	38g per day for Men 19-50 years
Protein	107% 59.7g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.14mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.3% 3.66mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	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	87.3% 349μg	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	16.8% 15mg	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	404% 60.6mg	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

	Roasted Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	49% 488mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	772% 6.95mg	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	217% 17.4mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	958% 22mg	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	176% 1230mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	88% 2997mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Hazelnuts vs Baked White Potatoes:

• Dry Roasted Hazelnuts Or Filberts have 7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 382 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts 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 Roasted Hazelnuts vs Baked White Potatoes:

• Dry Roasted Hazelnuts Or Filberts have 12.3 times more Calcium, 13.8 times more Copper, 6.8 times more Iron, 6.4 times more Magnesium, 29.4 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 8.2 times more Selenium and 7.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 29.9 times more Water than Dry Roasted Hazelnuts Or Filberts.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Hazelnuts Or Filberts have 7 times more Energy, 416 times more Fat, 112.8 times more Saturated Fat, 4 times more Omega 3, 171.5 times more Omega 6, 3.2 times more Sugars, 4.5 times more Fiber and 7.2 times more Protein than Baked Whole White Potatoes.
• Both Dry Roasted Hazelnuts Or Filberts and Baked Whole White Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Hazelnuts Or Filberts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.