Comparing Nutrients in 1 pound Baked Potato Flesh VS Boiled Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Baked Potato Flesh	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Energy	14.5% 422kcal	24% 694kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	4.72% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	117% 153g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	NA	38g per day for Men 19-50 years
Protein	16% 8.9g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	98% 1.27mg	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	10.2% 41μg	52% 209μg	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	64.5% 58mg	124% 112mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Chinese Chestnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	125% 1.13mg	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	20% 1.6mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	216% 4.98mg	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	32.4% 227mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	41% 1388mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	9.25% 342g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Chinese Chestnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Boiled Chinese Chestnuts:

• 1 pound of Baked Potato Flesh has 2.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Boiled Chinese Chestnuts.
• While 1 lb of Boiled and Steamed Chinese Chestnuts contains 5.9 times more Vitamin B2, 5.1 times more Vitamin B9 and 1.9 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Chinese Chestnuts provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Boiled and Steamed Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Boiled Chinese Chestnuts:

• 1 pound of Baked Potato Flesh has 1.3 times more Potassium and 1.2 times more Water than Boiled Chinese Chestnuts.
• While 1 lb of Boiled and Steamed Chinese Chestnuts contains 2.8 times more Iron, 2.3 times more Magnesium, 6.8 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Chinese Chestnuts contain similar levels of Copper per one pound.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Steamed Chinese Chestnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Steamed Chinese Chestnuts contains 1.6 times more Energy, 1.6 times more Carbohydrate and 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Steamed Chinese Chestnuts provide inadequate amounts of Omega 3 and Omega 6 in one pound.