Comparing Nutrients in 1 kilogram Oil Roasted Mixed Nuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oil Roasted Mixed Nuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	209% 6070kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	223% 71.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	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	192% 250g	162% 211g	130g per day for Men 19-50 years
Sugars	72% 52g	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	0.55% 0.4g	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	% 1.1g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 50g	% 4g	g per day for Men 19-50 years
Fiber	187% 71g	55.3% 21g	38g per day for Men 19-50 years
Protein	319% 179g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	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	260% 1040μg	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	6.67% 6mg	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	512% 76.8mg	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

	Oil Roasted Mixed Nuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	130% 1300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1866% 16.8mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	648% 51.8mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	655% 2750mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	932% 21.4mg	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	619% 4330mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	210% 7140mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	2529% 1391μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	415% 45.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Mixed Nuts vs Baked White Potatoes:

• Lightly Salted Oil Roasted Mixed Nuts have 7.4 times more Vitamin B1, 7.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 192 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 21 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Baked White Potatoes:

• Lightly Salted Oil Roasted Mixed Nuts have 13 times more Calcium, 13.2 times more Copper, 8.1 times more Iron, 10.2 times more Magnesium, 11.3 times more Manganese, 5.8 times more Phosphorus, 1.3 times more Potassium, 278.2 times more Selenium, 20.4 times more Sodium and 13.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 23.9 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Lightly Salted Oil Roasted Mixed Nuts have 6.6 times more Energy, 333.3 times more Fat, 178.6 times more Saturated Fat, 219.4 times more Omega 6, 3.4 times more Sugars, 3.4 times more Fiber and 8.5 times more Protein than Baked Whole White Potatoes.
• Both Lightly Salted Oil Roasted Mixed Nuts and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Baked Whole White Potatoes have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.