Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Boiled European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Baked Red Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	30% 870kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	28.6% 4.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	214% 278g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	NA	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	41% 23g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled European Chestnuts	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	60% 0.72mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	179% 2.33mg	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	67.5% 270μg	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	140% 126mg	297% 267mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	9% 90mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	524% 4.7mg	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	87.5% 7mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	371% 8.54mg	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	103% 720mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	210% 7150mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	18.4% 682g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Boiled European Chestnuts:

• Baked Whole Red Potatoes have 2.2 times more Vitamin B3 than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Baked Whole Red Potatoes as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Boiled European Chestnuts:

• Baked Whole Red Potatoes have 1.6 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 5.1 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 1.9 times more Magnesium, 4.9 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Steamed European Chestnuts contain 1.5 times more Energy, 9.2 times more Fat, 3.9 times more Omega 3, 9.9 times more Omega 6 and 1.4 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Protein per 1 kg.
• Both Baked Whole Red Potatoes as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.