Comparing Nutrients in 1 kilogram Baked White Potatoes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baked White Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	31.7% 920kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	504% 161g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	90% 117g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 4g	% 23.3g	g per day for Men 19-50 years
Fiber	55.3% 21g	197% 75g	38g per day for Men 19-50 years
Protein	37.5% 21g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	10% 100mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.92% 34.2g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.2 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9, 18 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 12.9 times more Vitamin B1 and 141.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Brazilnuts:

• Baked Whole White Potatoes have 22.1 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 16 times more Calcium, 13.7 times more Copper, 3.8 times more Iron, 13.9 times more Magnesium, 6.5 times more Manganese, 9.7 times more Phosphorus, 3834 times more Selenium and 11.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Brazilnuts have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.8 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.2 times more Energy, 447.3 times more Fat, 403.4 times more Saturated Fat, 2.4 times more Omega 3, 497.2 times more Omega 6, 1.5 times more Sugars, 3.6 times more Fiber and 6.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.