Comparing Nutrients in 1 pound Oil Roasted Cashews VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oil Roasted Cashews	Baked White Potatoes	Recommended Dietary Allowance
Energy	91% 2631kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	223% 217g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	120% 38.5g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	226% 38.5g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	73.6% 96g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	9.57% 6.94g	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	0.5% 0.36g	2.25% 1.63g	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	% 0.36g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 22g	% 1.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	136% 76.4g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.65mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.87mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	73.6% 0.96mg	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	28.3% 113μg	43% 172μg	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	1.5% 1.36mg	63.5% 57mg	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	28% 4.17mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Baked White Potatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	1030% 9.27mg	64% 0.58mg	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	343% 27.4mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	329% 7.57mg	37.3% 0.86mg	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	344% 2409mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	221% 24.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Cashews vs Baked White Potatoes:

• Oil Roasted Cashew Nuts have 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.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B9 and 42 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Oil Roasted Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Cashews vs Baked White Potatoes:

• Oil Roasted Cashew Nuts have 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 and 15.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 21.7 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole White Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Cashew Nuts have 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.
• Both Oil Roasted Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.