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Comparing Nutrients in 1 kilogram WalnutsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Walnuts
9%
84%
7%
Baked White Potatoes
9%
1%
90%
1 kg ▼

Macro Nutrients

226%6540kcal
Energy
31.7%920kcal
6540 kcalvs920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
672%652g
Fat
1.55%1.5g
652 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
191%61.3g
Saturated Fat
1.25%0.4g
61.3 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5675%91g
Omega 3
9.38%0.15g
91 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2241%381g
Omega 6
2.9%0.49g
381 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
105%137g
Carbohydrate
162%211g
137 gvs211 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
36%26g
Sugars
21%15.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26 gvs15.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
1.24%0.9g
Fructose
4.97%3.6g
≤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]
0.9 gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.8g
Glucose
%6.3g
0.8 gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%24.3g
Sucrose
%4g
24.3 gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
176%67g
Fiber
55.3%21g
67 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
272%152g
Protein
37.5%21g
152 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.1%10μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
10 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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284%3.4mg
Vitamin B1
40%0.48mg
Thiamine
3.4 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
115%1.5mg
Vitamin B2
33%0.43mg
Riboflavin
1.5 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
70.3%11.3mg
Vitamin B3
96%15.3mg
Niacin, nicotinic acid, niacinamide
11.3 mgvs15.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
114%5.7mg
Vitamin B5
76.6%3.83mg
Pantothenic acid
5.7 mgvs3.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
413%5.37mg
Vitamin B6
162%2.1mg
Pyridoxine
5.37 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
577%173μg
Vitamin B7
NA
Biotin
173 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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245%980μg
Vitamin B9
95%380μg
Folates and Folic Acid
980 μgvs380 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
14.4%13mg
Vitamin C
140%126mg
Ascorbic acid
13 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
46.7%7mg
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
7 mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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22.5%27μg
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
27 μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

98%980mg
Calcium
10%100mg
980 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1762%16mg
Copper
141%1.27mg
16 mgvs1.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
364%29mg
Iron
80%6.4mg
29 mgvs6.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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376%1580mg
Magnesium
64.3%270mg
1580 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
1484%34mg
Manganese
82%1.9mg
34 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
467%210μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
210 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
494%3460mg
Phosphorus
107%750mg
3460 mgvs750 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
130%4410mg
Potassium
160%5440mg
4410 mgvs5440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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89%49μg
Selenium
9.1%5μg
49 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.33%20mg
Sodium
4.67%70mg
20 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
281%31mg
Zinc
32%3.5mg
31 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
1.1%40.7g
Water
20.4%754g
40.7 gvs754 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Walnuts vs Baked White Potatoes:
Comparing minerals per 1 kilogram for Walnuts vs Baked White Potatoes:
Comparison of macro-nutrients per 1 kilogram:



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