Comparing Nutrients in 1 pound Walnuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	102% 2966kcal	14.4% 417kcal	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	0.56% 0.41g	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	% 11g	% 1.8g	g per day for Men 19-50 years
Fiber	80% 30.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	123% 69g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Baked White 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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	73.6% 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	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	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	44.5% 445mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	165% 13mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	9.25% 342g	3700g per day for Men 19-50 years

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

• English Walnuts have 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 17.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 9.7 times more Vitamin C than English Walnuts.
• Both English Walnuts and Baked Whole White Potatoes have similar amounts of Vitamin K per 1 lb.
• Both English Walnuts 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 Walnuts vs Baked White Potatoes:

• English Walnuts have 9.8 times more Calcium, 12.5 times more Copper, 4.5 times more Iron, 5.9 times more Magnesium, 18.1 times more Manganese, 4.6 times more Phosphorus, 9.8 times more Selenium and 8.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 18.5 times more Water than English Walnuts.
• Both English Walnuts and Baked Whole White Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• English Walnuts have 7.1 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, 1.7 times more Sugars, 3.2 times more Fiber and 7.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Carbohydrate than English Walnuts.
• Both English Walnuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.