Comparing Nutrients in 1 kilogram Baked White Potatoes VS Oil Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Baked White Potatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	31.7% 920kcal	200% 5810kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	492% 478g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	265% 84.8g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	499% 84.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	232% 302g	130g per day for Men 19-50 years
Sugars	21% 15.3g	69% 50g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	% 4g	% 48.4g	g per day for Men 19-50 years
Fiber	55.3% 21g	87% 33g	38g per day for Men 19-50 years
Protein	37.5% 21g	301% 168g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oil Roasted Cashew Nuts with Salt	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	303% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	248% 3.23mg	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	62.5% 250μg	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	3.33% 3mg	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	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	2270% 20.4mg	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	756% 60.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	650% 2730mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	725% 16.7mg	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	759% 5310mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	369% 203μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	205% 3080mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	486% 53.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Oil Roasted Cashew Nuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Oil Roasted Cashew Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Oil Roasted Cashew Nuts with Salt:

• 1 kilogram of Baked White Potatoes has 1.5 times more Vitamin B9 and 42 times more Vitamin C than Oil Roasted Cashew Nuts with Salt.
• While 1 kg of Oil Roasted Cashew Nuts with Salt contains 7.6 times more Vitamin B1, 5.1 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 23 times more Vitamin E and 12.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Oil Roasted Cashew Nuts with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Oil Roasted Cashew Nuts with Salt:

• 1 kilogram of Baked White Potatoes has 32.2 times more Water than Oil Roasted Cashew Nuts with Salt.
• While 1 kg of Oil Roasted Cashew Nuts with Salt contains 4.3 times more Calcium, 16.1 times more Copper, 9.5 times more Iron, 10.1 times more Magnesium, 8.8 times more Manganese, 7.1 times more Phosphorus, 40.6 times more Selenium, 44 times more Sodium and 15.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Oil Roasted Cashew Nuts with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Cashew Nuts with Salt contains 6.3 times more Energy, 318.5 times more Fat, 212 times more Saturated Fat, 4.5 times more Omega 3, 173 times more Omega 6, 1.4 times more Carbohydrate, 3.3 times more Sugars, 1.6 times more Fiber and 8 times more Protein than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6