Comparing Nutrients in 14 ounces Baked White Potatoes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baked White Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	12.6% 365kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	200% 64g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	36% 46.6g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	12.8% 9.25g	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	1.97% 1.43g	0% 0g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 9.25g	g per day for Men 19-50 years
Fiber	22% 8.33g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	31% 0.4mg	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	37.7% 151μg	22% 87.3μg	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	55.6% 50mg	3.1% 2.78mg	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	1.06% 0.16mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	769% 6.9mg	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	31.8% 2.54mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	211% 4.85mg	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	42.5% 298mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	146% 16mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.37% 13.6g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.2 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9, 18 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 12.9 times more Vitamin B1 and 141.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Brazilnuts:

• Baked Whole White Potatoes have 22.1 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 16 times more Calcium, 13.7 times more Copper, 3.8 times more Iron, 13.9 times more Magnesium, 6.5 times more Manganese, 9.7 times more Phosphorus, 3834 times more Selenium and 11.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Brazilnuts have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.8 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.2 times more Energy, 447.3 times more Fat, 403.4 times more Saturated Fat, 2.4 times more Omega 3, 497.2 times more Omega 6, 1.5 times more Sugars, 3.6 times more Fiber and 6.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.