Comparing Nutrients in 1 pound Baked Red Potatoes VS Roasted Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Baked Red Potatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	13.6% 395kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	356% 345g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	169% 54g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	26% 18.8g	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	2.75% 2g	0.44% 0.32g	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	% 2.5g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 18g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	95% 36.3g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	268% 3.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	125% 1.63mg	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	30.6% 122μg	11.3% 45.4μg	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	63.5% 57mg	3.53% 3.18mg	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	2.4% 0.36mg	17.2% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	287% 2.6mg	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	39.7% 3.18mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	127% 535mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	599% 13.8mg	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	46.7% 327mg	128% 898mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	53% 5.85mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.2% 7.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Roasted Macadamia Nuts:

• Baked Whole Red Potatoes have 2.7 times more Vitamin B9, 18 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 9.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 7.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Roasted Macadamia Nuts:

• Baked Whole Red Potatoes have 1.5 times more Potassium and 47.6 times more Water than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 7.8 times more Calcium, 3.3 times more Copper, 3.8 times more Iron, 4.2 times more Magnesium, 17.5 times more Manganese, 2.8 times more Phosphorus and 3.2 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.5 times more Carbohydrate than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 8.3 times more Energy, 507.2 times more Fat, 298.7 times more Saturated Fat, 13.1 times more Omega 3, 26.6 times more Omega 6, 2.9 times more Sugars, 4.4 times more Fiber and 3.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.