Comparing Nutrients in 1 kilogram Baked White Potatoes VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Baked White Potatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	31.7% 920kcal	248% 7180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	784% 761g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	373% 119g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	123% 1.96g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	76.6% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	103% 134g	130g per day for Men 19-50 years
Sugars	21% 15.3g	57% 41.4g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 40g	g per day for Men 19-50 years
Fiber	55.3% 21g	211% 80g	38g per day for Men 19-50 years
Protein	37.5% 21g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Macadamia Nuts	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	592% 7.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	121% 6.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	276% 3.6mg	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	25% 100μg	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	38% 5.7mg	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	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	633% 5.7mg	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	80% 6.4mg	331% 26.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	281% 1180mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	1320% 30.4mg	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	107% 750mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	117% 13mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.44% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Roasted Macadamia Nuts:

• Baked Whole White Potatoes have 3.8 times more Vitamin B9, 18 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 14.8 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 14.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Roasted Macadamia Nuts:

• Baked Whole White Potatoes have 1.5 times more Potassium and 46.9 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 7 times more Calcium, 4.5 times more Copper, 4.1 times more Iron, 4.4 times more Magnesium, 16.1 times more Manganese, 2.6 times more Phosphorus, 23.4 times more Selenium and 3.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.6 times more Carbohydrate than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 7.8 times more Energy, 507.2 times more Fat, 298.7 times more Saturated Fat, 13.1 times more Omega 3, 26.6 times more Omega 6, 2.7 times more Sugars, 3.8 times more Fiber and 3.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.