Comparing Nutrients in 1 kilogram Walnuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	226% 6540kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	672% 652g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	191% 61.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	5675% 91g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2241% 381g	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	105% 137g	151% 196g	130g per day for Men 19-50 years
Sugars	36% 26g	19.7% 14.3g	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	1.24% 0.9g	6.07% 4.4g	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	% 0.8g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 24.3g	% 4.5g	g per day for Men 19-50 years
Fiber	176% 67g	47.4% 18g	38g per day for Men 19-50 years
Protein	272% 152g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Baked Red 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	284% 3.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	413% 5.37mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	577% 173μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	245% 980μg	67.5% 270μg	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	14.4% 13mg	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	46.7% 7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	98% 980mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1762% 16mg	193% 1.74mg	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	364% 29mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	376% 1580mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1484% 34mg	75.2% 1.73mg	2.3mg per day for Men 19-50 years
Molybdenum	467% 210μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	494% 3460mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	130% 4410mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	281% 31mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Walnuts vs Baked Red Potatoes:

• English Walnuts have 4.7 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 8.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 9.7 times more Vitamin C than English Walnuts.
• Both English Walnuts and Baked Whole Red Potatoes have similar amounts of Vitamin K per 1 kg.
• Both English Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Walnuts vs Baked Red Potatoes:

• English Walnuts have 10.9 times more Calcium, 9.1 times more Copper, 4.2 times more Iron, 5.6 times more Magnesium, 19.7 times more Manganese, 4.8 times more Phosphorus and 7.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 18.8 times more Water than English Walnuts.
• Both English Walnuts and Baked Whole Red Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• English Walnuts have 7.5 times more Energy, 434.7 times more Fat, 153.2 times more Saturated Fat, 605.3 times more Omega 3, 777.4 times more Omega 6, 1.8 times more Sugars, 3.7 times more Fiber and 6.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than English Walnuts.
• Both English Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.