Comparing Nutrients in 1 kilogram Russet Potatoes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Russet Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	27.2% 790kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	179% 57g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	258% 335g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	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	3.17% 2.3g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	NA	38g per day for Men 19-50 years
Protein	38.2% 21.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	526% 6.84mg	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	35% 140μg	283% 1130μg	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	63.3% 57mg	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	13% 130mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	744% 6.7mg	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	108% 8.6mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	583% 13.4mg	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	78.6% 550mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	123% 4170mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	21.2% 786g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Russet Potatoes versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Russet Potatoes vs Dried Beechnuts:

• 1 kg of Dried Beechnuts contains 3.7 times more Vitamin B1, 11.2 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 8.1 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Dried Beechnuts provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw Whole Russet Potatoes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Russet Potatoes vs Dried Beechnuts:

• 1 kilogram of Russet Potatoes has more Magnesium, more Phosphorus and 11.9 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 6.5 times more Copper, 2.9 times more Iron, 8.5 times more Manganese, 2.4 times more Potassium and 7.6 times more Sodium than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Dried Beechnuts contain similar levels of Zinc per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Whole Russet Potatoes as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 7.3 times more Energy, 625 times more Fat, 220 times more Saturated Fat, 170 times more Omega 3, 574.7 times more Omega 6, 1.9 times more Carbohydrate and 2.9 times more Protein than Raw Whole Russet Potatoes.
• 1 kilogram of Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6