Comparing Nutrients in 1 kilogram Roasted Hazelnuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Roasted Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	223% 6460kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	643% 624g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	141% 45g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	494% 84g	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	135% 176g	162% 211g	130g per day for Men 19-50 years
Sugars	67.4% 49g	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	0.97% 0.7g	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	% 0.7g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 4g	g per day for Men 19-50 years
Fiber	247% 94g	55.3% 21g	38g per day for Men 19-50 years
Protein	268% 150g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.23mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	477% 6.2mg	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	220% 880μg	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	42.2% 38mg	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	1019% 153mg	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

	Roasted Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	123% 1230mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1944% 17.5mg	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	548% 43.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	412% 1730mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	2413% 55.5mg	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	443% 3100mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	222% 7550mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	227% 25mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.68% 25g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Hazelnuts vs Baked White Potatoes:

• Dry Roasted Hazelnuts Or Filberts have 7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6, 2.3 times more Vitamin B9 and 382 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts 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 Roasted Hazelnuts vs Baked White Potatoes:

• Dry Roasted Hazelnuts Or Filberts have 12.3 times more Calcium, 13.8 times more Copper, 6.8 times more Iron, 6.4 times more Magnesium, 29.4 times more Manganese, 4.1 times more Phosphorus, 1.4 times more Potassium, 8.2 times more Selenium and 7.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 29.9 times more Water than Dry Roasted Hazelnuts Or Filberts.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Hazelnuts Or Filberts have 7 times more Energy, 416 times more Fat, 112.8 times more Saturated Fat, 4 times more Omega 3, 171.5 times more Omega 6, 3.2 times more Sugars, 4.5 times more Fiber and 7.2 times more Protein than Baked Whole White Potatoes.
• Both Dry Roasted Hazelnuts Or Filberts and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Dry Roasted Hazelnuts Or Filberts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.