Comparing Nutrients in 1 pound Baked White Potatoes VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baked White Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	14.4% 417kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	229% 73g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	41% 53.3g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	14.6% 10.6g	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	2.25% 1.63g	0% 0g	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	% 2.86g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 10.6g	g per day for Men 19-50 years
Fiber	25% 9.53g	89.5% 34g	38g per day for Men 19-50 years
Protein	17% 9.53g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Brazilnuts	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	18% 0.22mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	35.2% 0.46mg	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	43% 172μg	25% 100μg	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	1.2% 0.18mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	878% 7.9mg	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	36.3% 2.9mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	241% 5.55mg	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	48.6% 340mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.2 times more Vitamin B2, 5.2 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9, 18 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 12.9 times more Vitamin B1 and 141.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Brazilnuts:

• Baked Whole White Potatoes have 22.1 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 16 times more Calcium, 13.7 times more Copper, 3.8 times more Iron, 13.9 times more Magnesium, 6.5 times more Manganese, 9.7 times more Phosphorus, 3834 times more Selenium and 11.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dried Brazilnuts have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.8 times more Carbohydrate than Dried Brazilnuts.
• While Dried Brazilnuts contain 7.2 times more Energy, 447.3 times more Fat, 403.4 times more Saturated Fat, 2.4 times more Omega 3, 497.2 times more Omega 6, 1.5 times more Sugars, 3.6 times more Fiber and 6.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.