Comparing Nutrients in 1 kilogram Roasted Japanese Chestnuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Roasted Japanese Chestnuts	6%	4%	90%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Roasted Japanese Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	69.3% 2010kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	8.25% 8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	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	347% 451g	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	53% 29.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Japanese Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.66mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	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	148% 590μg	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	311% 280mg	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

	Roasted Japanese Chestnuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	35% 350mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	811% 7.3mg	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	263% 21mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	898% 20.7mg	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	133% 930mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	13.5% 499g	20.4% 754g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted 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 Roasted Japanese Chestnuts vs Baked Potato Flesh:

• 1 kilogram of Roasted Japanese Chestnuts has 4.3 times more Vitamin B1, 1.4 times more Vitamin B6, 6.6 times more Vitamin B9 and 2.2 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2 times more Vitamin B3 than Roasted Japanese Chestnuts.
• Both Roasted Japanese Chestnuts and Baked Potato Flesh provide similar amounts of Vitamin B5 per one kilogram.
• Both Roasted 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 Roasted Japanese Chestnuts vs Baked Potato Flesh:

• 1 kilogram of Roasted Japanese Chestnuts has 7 times more Calcium, 3.4 times more Copper, 6 times more Iron, 2.6 times more Magnesium, 12.8 times more Manganese, 1.9 times more Phosphorus and 4.9 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 1.5 times more Water than Roasted Japanese Chestnuts.
• Both Roasted 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 Roasted Japanese Chestnuts has 2.2 times more Energy, 2.1 times more Carbohydrate and 1.5 times more Protein than Baked Potato Flesh.
• Both Roasted Japanese Chestnuts as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.