Comparing Nutrients in 14 ounces Walnuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	89.5% 2596kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	76% 24.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2252% 36g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	889% 151g	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	42% 54.4g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	0.49% 0.36g	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	% 0.32g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 9.64g	% 1.6g	g per day for Men 19-50 years
Fiber	70% 26.6g	22% 8.33g	38g per day for Men 19-50 years
Protein	108% 60.4g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	229% 68.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	97% 389μg	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	5.73% 5.16mg	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	18.5% 2.78mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	39% 389mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	699% 6.3mg	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	144% 11.5mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	149% 627mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	589% 13.5mg	32.6% 0.75mg	2.3mg per day for Men 19-50 years
Molybdenum	185% 83.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1373mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	51.5% 1750mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	111% 12.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.44% 16g	8.1% 299g	3700g per day for Men 19-50 years

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

• English Walnuts have 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 17.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 9.7 times more Vitamin C than English Walnuts.
• Both English Walnuts and Baked Whole White Potatoes have similar amounts of Vitamin K per 14 oz.
• Both English Walnuts 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 Walnuts vs Baked White Potatoes:

• English Walnuts have 9.8 times more Calcium, 12.5 times more Copper, 4.5 times more Iron, 5.9 times more Magnesium, 18.1 times more Manganese, 4.6 times more Phosphorus, 9.8 times more Selenium and 8.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 18.5 times more Water than English Walnuts.
• Both English Walnuts and Baked Whole White Potatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• English Walnuts have 7.1 times more Energy, 434.7 times more Fat, 153.2 times more Saturated Fat, 605.3 times more Omega 3, 777.4 times more Omega 6, 1.7 times more Sugars, 3.2 times more Fiber and 7.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Carbohydrate than English Walnuts.
• Both English Walnuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.