Comparing Nutrients in 1 kilogram Baked White Potatoes VS Glazed Walnuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Glazed Walnuts	6%	59%	35%

Macro Nutrients

	Baked White Potatoes	Glazed Walnuts	Recommended Dietary Allowance
Energy	31.7% 920kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	368% 357g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	112% 35.7g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	366% 476g	130g per day for Men 19-50 years
Sugars	21% 15.3g	443% 321g	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	95% 36g	38g per day for Men 19-50 years
Protein	37.5% 21g	148% 82.8g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Glazed Walnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Glazed Walnuts	Recommended Dietary Allowance
Calcium	10% 100mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	NA	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	160% 5440mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	297% 4460mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	NA	11mg per day for Men 19-50 years
Water	20.4% 754g	1.7% 62.8g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have more Vitamin C than Glazed Walnuts.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Glazed Walnuts:

• Baked Whole White Potatoes have 2.3 times more Potassium and 12 times more Water than Glazed Walnuts.
• While Glazed Walnuts contain 7.1 times more Calcium, 2 times more Iron and 63.7 times more Sodium than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Glazed Walnuts contain 5.4 times more Energy, 238.1 times more Fat, 89.3 times more Saturated Fat, 2.3 times more Carbohydrate, 21 times more Sugars, 1.7 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Glazed Walnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.