Comparing Nutrients in 1 kilogram Russet Potatoes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Russet Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	27.2% 790kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	504% 161g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	139% 181g	90% 117g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	32% 23.3g	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	3.17% 2.3g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 23.3g	g per day for Men 19-50 years
Fiber	34.2% 13g	197% 75g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.7% 10.4mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	265% 3.45mg	77.7% 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	35% 140μg	55% 220μg	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	7.78% 7mg	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	0.67% 0.1mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	13% 130mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	123% 4170mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	21.2% 786g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Russet Potatoes has 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 8.1 times more Vitamin C than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 7.5 times more Vitamin B1, 1.6 times more Vitamin B9 and 565 times more Vitamin E than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Brazilnuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Russet Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Whole Russet Potatoes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Russet Potatoes vs Brazilnuts:

• 1 kilogram of Russet Potatoes has 23 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 12.3 times more Calcium, 16.9 times more Copper, 2.8 times more Iron, 16.3 times more Magnesium, 7.8 times more Manganese, 13.2 times more Phosphorus, 1.6 times more Potassium, 4792.5 times more Selenium and 14 times more Zinc than Raw Whole Russet Potatoes.
• 1 kilogram of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Russet Potatoes has 1.5 times more Carbohydrate than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 8.3 times more Energy, 838.8 times more Fat, 620.5 times more Saturated Fat, 3.6 times more Omega 3, 761.3 times more Omega 6, 3.8 times more Sugars, 5.8 times more Fiber and 6.7 times more Protein than Raw Whole Russet Potatoes.
• 1 kilogram of Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6