Nutrient Comparison: Russet Potatoes VS Roasted Cashews per 14 oz
Compare the macro and micronutrient content in 14 oz of Russet Potatoes versus 14 oz of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Russet Potatoes vs Roasted Cashews:
- 14 ounces of Russet Potatoes have 1.3 times more Vitamin B6 and more Vitamin C than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 2.4 times more Vitamin B1, 6.1 times more Vitamin B2, 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, 4.9 times more Vitamin B9, 92 times more Vitamin E and 19.3 times more Vitamin K than Raw Whole Russet Potatoes.
- 14 ounces of Russet Potatoes have insufficient amounts of Vitamin E and Vitamin K
- 14 ounces of Roasted Cashews have insufficient amounts of Vitamin C
- Both Raw Whole Russet Potatoes as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Russet Potatoes vs Roasted Cashews:
- 14 ounces of Russet Potatoes have 46.2 times more Water than Roasted Cashews.
- While 14 oz of Dry Roasted Cashew Nuts contain 3.5 times more Calcium, 21.6 times more Copper, 7 times more Iron, 11.3 times more Magnesium, 5.3 times more Manganese, 8.9 times more Phosphorus, 1.4 times more Potassium, 29.3 times more Selenium and 19.3 times more Zinc than Raw Whole Russet Potatoes.
- 14 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Dry Roasted Cashew Nuts contain 7.3 times more Energy, 579.4 times more Fat, 352.2 times more Saturated Fat, 16.1 times more Omega 3, 239.4 times more Omega 6, 1.8 times more Carbohydrate, 8.1 times more Sugars, 2.3 times more Fiber and 7.2 times more Protein than Raw Whole Russet Potatoes.
- 14 ounces of Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6