Comparing Nutrients in 1 pound Baked White Potatoes VS Roasted Chinese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Chinese Chestnuts	8%	4%	88%

Macro Nutrients

	Baked White Potatoes	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Energy	14.4% 417kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.56% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.34% 1.25g	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	183% 238g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Chinese Chestnuts	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	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	53.7% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	152% 2mg	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	81.6% 327μg	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	194% 174mg	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	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Chinese Chestnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	195% 1.76mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	337% 7.75mg	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	66% 463mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	63.6% 2164mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	9.25% 342g	4.93% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Roasted Chinese Chestnuts:

• Roasted Chinese Chestnuts contain 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.9 times more Vitamin B9 and 3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Roasted Chinese Chestnuts have similar amounts of Vitamin B3 per 1 lb.
• Both Baked Whole White Potatoes as well as Roasted Chinese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Roasted Chinese Chestnuts:

• Baked Whole White Potatoes have 1.9 times more Water than Roasted Chinese Chestnuts.
• While Roasted Chinese Chestnuts contain 1.9 times more Calcium, 3 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 9 times more Manganese, 1.4 times more Phosphorus and 2.7 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Roasted Chinese Chestnuts have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Roasted Chinese Chestnuts contain 2.6 times more Energy, 7.9 times more Fat, 2 times more Omega 3, 5.6 times more Omega 6, 2.5 times more Carbohydrate and 2.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Roasted Chinese Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.