Comparing Nutrients in 1 kilogram Japanese Chestnuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Japanese Chestnuts	6%	3%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Japanese Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	53% 1540kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	40% 22.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Japanese Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	218% 2.83mg	232% 3mg	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	118% 470μg	22.5% 90μg	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	292% 263mg	142% 128mg	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	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	31% 310mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	624% 5.62mg	239% 2.15mg	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	181% 14.5mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	692% 16mg	70% 1.6mg	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	103% 720mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	97% 3290mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	16.6% 614g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Japanese Chestnuts VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Japanese Chestnuts versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Japanese Chestnuts vs Baked Potato Flesh:

• 1 kilogram of Japanese Chestnuts has 3.3 times more Vitamin B1, 7.8 times more Vitamin B2, 5.2 times more Vitamin B9 and 2.1 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.7 times more Vitamin B5 than Raw Japanese Chestnuts.
• Both Japanese Chestnuts and Baked Potato Flesh provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Japanese Chestnuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Japanese Chestnuts vs Baked Potato Flesh:

• 1 kilogram of Japanese Chestnuts has 6.2 times more Calcium, 2.6 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 9.9 times more Manganese, 1.4 times more Phosphorus and 3.8 times more Zinc than Baked Potato Flesh.
• Both Japanese Chestnuts and Baked Potato Flesh contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Japanese Chestnuts has 1.7 times more Energy and 1.6 times more Carbohydrate than Baked Potato Flesh.
• Both Japanese Chestnuts and Baked Potato Flesh offer comparable quantities of Protein per one kilogram.
• Both Raw Japanese Chestnuts as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.