Comparing Nutrients in 1 kilogram Baked White Potatoes VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Baked White Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	31.7% 920kcal	222% 6430kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	626% 607g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	167% 53.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	5308% 85g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2099% 357g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	137% 179g	130g per day for Men 19-50 years
Sugars	21% 15.3g	49.2% 35.7g	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	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	187% 71g	38g per day for Men 19-50 years
Protein	37.5% 21g	255% 143g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	434% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	405% 5.26mg	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	228% 910μg	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	15.6% 14mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	1652% 15mg	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	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	360% 1510mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	NA	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	470% 3290mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	135% 4590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	429% 6430mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	271% 30mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Dry Roasted Walnuts with Salt:

• Baked Whole White Potatoes have 9 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 10.9 times more Vitamin B1, 6.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 22.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Dry Roasted Walnuts with Salt:

• Baked Whole White Potatoes have 17.2 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.1 times more Calcium, 11.7 times more Copper, 4 times more Iron, 5.6 times more Magnesium, 4.4 times more Phosphorus, 10 times more Selenium, 91.9 times more Sodium and 8.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Walnuts with Salt contain 7 times more Energy, 404.7 times more Fat, 133.9 times more Saturated Fat, 566.2 times more Omega 3, 728.3 times more Omega 6, 2.3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.