Comparing Nutrients in 14 ounces Black Walnuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Black Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	84.7% 2457kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	243% 235g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	664% 10.6g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	788% 134g	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	29.2% 38g	60% 77.8g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 1.8g	g per day for Men 19-50 years
Fiber	71% 27g	19% 7.14g	38g per day for Men 19-50 years
Protein	171% 95g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Baked Red 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	19% 0.23mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	64.7% 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	30.8% 123μg	26.8% 107μg	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	7.5% 6.75mg	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	55% 8.26mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	24.2% 242mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	600% 5.4mg	76.7% 0.69mg	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	155% 12.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	190% 798mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	672% 15.5mg	30% 0.69mg	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	291% 2036mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	61% 2076mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.49% 18g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Black Walnuts vs Baked Red Potatoes:

• Dried Black Walnuts have 2.6 times more Vitamin B2, 4.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 26 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B3 and 7.4 times more Vitamin C than Dried Black Walnuts.
• Both Dried Black Walnuts and Baked Whole Red Potatoes have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Dried Black Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Black Walnuts vs Baked Red Potatoes:

• Dried Black Walnuts have 6.8 times more Calcium, 7.8 times more Copper, 4.5 times more Iron, 7.2 times more Magnesium, 22.5 times more Manganese, 7.1 times more Phosphorus and 8.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 16.8 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Baked Whole Red Potatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Black Walnuts have 7.1 times more Energy, 395.5 times more Fat, 87.1 times more Saturated Fat, 178.5 times more Omega 3, 689 times more Omega 6, 3.8 times more Fiber and 10.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Carbohydrate and 1.3 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.