Comparing Nutrients in 1 pound Walnuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	102% 2966kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	2574% 41g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	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	48% 62g	68.4% 89g	130g per day for Men 19-50 years
Sugars	16.3% 12g	8.95% 6.5g	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	0.56% 0.41g	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 11g	% 2.04g	g per day for Men 19-50 years
Fiber	80% 30.4g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	123% 69g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	30.6% 122μg	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	6.55% 5.9mg	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	21% 3.18mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	44.5% 445mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	87.7% 0.79mg	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	165% 13mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	34% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Walnuts vs Baked Red Potatoes:

• English Walnuts have 4.7 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 8.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Vitamin B3 and 9.7 times more Vitamin C than English Walnuts.
• Both English Walnuts and Baked Whole Red Potatoes have similar amounts of Vitamin K per 1 lb.
• Both English Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Walnuts vs Baked Red Potatoes:

• English Walnuts have 10.9 times more Calcium, 9.1 times more Copper, 4.2 times more Iron, 5.6 times more Magnesium, 19.7 times more Manganese, 4.8 times more Phosphorus and 7.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 18.8 times more Water than English Walnuts.
• Both English Walnuts and Baked Whole Red Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 7.5 times more Energy, 434.7 times more Fat, 153.2 times more Saturated Fat, 605.3 times more Omega 3, 777.4 times more Omega 6, 1.8 times more Sugars, 3.7 times more Fiber and 6.6 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than English Walnuts.
• Both English Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.