Comparing Nutrients in 1 kilogram Cashew Butter VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cashew Butter	11%	71%	18%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cashew Butter	Baked White Potatoes	Recommended Dietary Allowance
Energy	202% 5870kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	509% 494g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	305% 98g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	480% 81.7g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	52.6% 20g	55.3% 21g	38g per day for Men 19-50 years
Protein	314% 176g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cashew Butter	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	260% 3.12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	194% 2.52mg	162% 2.1mg	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	170% 680μg	95% 380μg	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	0% 0mg	140% 126mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Butter	Baked White Potatoes	Recommended Dietary Allowance
Calcium	43% 430mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	2433% 22mg	141% 1.27mg	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	629% 50.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	614% 2580mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	354% 8.15mg	82% 1.9mg	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	653% 4570mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	161% 5460mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	469% 51.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cashew Butter vs Baked White Potatoes:

• Plain Cashew Butter no Salt has 6.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Plain Cashew Butter no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cashew Butter vs Baked White Potatoes:

• Plain Cashew Butter no Salt has 4.3 times more Calcium, 17.2 times more Copper, 7.9 times more Iron, 9.6 times more Magnesium, 4.3 times more Manganese, 6.1 times more Phosphorus, 23 times more Selenium, 2.1 times more Sodium and 14.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 25.5 times more Water than Plain Cashew Butter no Salt.
• Both Plain Cashew Butter no Salt and Baked Whole White Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plain Cashew Butter no Salt has 6.4 times more Energy, 329.4 times more Fat, 244.1 times more Saturated Fat, 11.4 times more Omega 3, 166.7 times more Omega 6, 1.3 times more Carbohydrate and 8.4 times more Protein than Baked Whole White Potatoes.
• Both Plain Cashew Butter no Salt and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Plain Cashew Butter no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.