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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Baked Potato Flesh	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	14.5% 422kcal	20.5% 594kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	97% 126g	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	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled European Chestnuts	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	39.7% 0.48mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	81.3% 1.06mg	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	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	64.5% 58mg	135% 121mg	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 European Chestnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	238% 2.14mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	168% 3.87mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	95% 3243mg	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	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.25% 342g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Boiled European 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 European Chestnuts:

• 1 pound of Baked Potato Flesh has 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled European Chestnuts.
• While 1 lb of Boiled and Steamed European Chestnuts contains 1.4 times more Vitamin B1, 5 times more Vitamin B2, 4.2 times more Vitamin B9 and 2.1 times more Vitamin C than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Boiled and Steamed European 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 European Chestnuts:

• 1 lb of Boiled and Steamed European Chestnuts contains 9.2 times more Calcium, 2.2 times more Copper, 4.9 times more Iron, 2.2 times more Magnesium, 5.3 times more Manganese, 2 times more Phosphorus and 1.8 times more Potassium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled European Chestnuts contain similar levels of Zinc per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Steamed European Chestnuts contains 1.4 times more Energy, 5.8 times more Omega 3, 15.2 times more Omega 6 and 1.3 times more Carbohydrate than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled European Chestnuts offer comparable quantities of Protein per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6