Comparing Nutrients in 1 pound Black Walnuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Black Walnuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	97% 2808kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	277% 269g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	49.4% 15.8g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	759% 12g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	901% 153g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	75% 98g	130g per day for Men 19-50 years
Sugars	6.9% 5g	10.6% 7.7g	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	0.31% 0.23g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 4.54g	NA	g per day for Men 19-50 years
Fiber	81% 31g	18% 6.8g	38g per day for Men 19-50 years
Protein	195% 109g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	151% 7.53mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	105% 1.37mg	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	35% 141μg	10.2% 41μg	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	8.57% 7.7mg	64.5% 58mg	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	63% 9.43mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	27.7% 277mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	685% 6.17mg	108% 0.98mg	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	177% 14mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	217% 912mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	768% 17.7mg	31.8% 0.73mg	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	332% 2327mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	69.8% 2372mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Walnuts VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Black Walnuts versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Black Walnuts vs Baked Potato Flesh:

• 1 pound of Black Walnuts has 6.2 times more Vitamin B2, 3 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 52 times more Vitamin E and 9 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.8 times more Vitamin B1, 3 times more Vitamin B3 and 7.5 times more Vitamin C than Dried Black Walnuts.
• 1 pound of Black Walnuts have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Dried Black Walnuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Black Walnuts vs Baked Potato Flesh:

• 1 pound of Black Walnuts has 12.2 times more Calcium, 6.3 times more Copper, 8.9 times more Iron, 8 times more Magnesium, 24.2 times more Manganese, 10.3 times more Phosphorus, 1.3 times more Potassium, 56.7 times more Selenium and 11.6 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 16.5 times more Water than Dried Black Walnuts.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Walnuts has 6.7 times more Energy, 593.3 times more Fat, 134 times more Saturated Fat, 267.7 times more Omega 3, 1055 times more Omega 6, 4.5 times more Fiber and 12.3 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.2 times more Carbohydrate and 1.5 times more Sugars than Dried Black Walnuts.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6