Comparing Nutrients in 14 ounces Baked White Potatoes VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Baked White Potatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	12.6% 365kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	148% 47.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	48.6% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	30.4% 5.17g	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	41% 53g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	22.7% 16.4g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 16g	g per day for Men 19-50 years
Fiber	22% 8.33g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	55.2% 31g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Macadamia Nuts	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	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	56.4% 9.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	110% 1.42mg	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	9.92% 39.7μg	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	15% 2.26mg	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	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	251% 2.26mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	112% 468mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	524% 12mg	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	112% 786mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	46.5% 5.1mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.8 times more Vitamin B9, 18 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 14.8 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 14.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Roasted Macadamia Nuts:

• Baked Whole White Potatoes have 1.5 times more Potassium and 46.9 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 7 times more Calcium, 4.5 times more Copper, 4.1 times more Iron, 4.4 times more Magnesium, 16.1 times more Manganese, 2.6 times more Phosphorus, 23.4 times more Selenium and 3.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 7.8 times more Energy, 507.2 times more Fat, 298.7 times more Saturated Fat, 13.1 times more Omega 3, 26.6 times more Omega 6, 2.7 times more Sugars, 3.8 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.