Comparing Nutrients in 1 pound Baked White Potatoes VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Baked White Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	14.4% 417kcal	101% 2917kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	284% 275g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	76% 24.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2408% 38.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	952% 162g	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	62.3% 81g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	22.3% 16g	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	84.8% 32.2g	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	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	184% 2.4mg	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	103% 413μg	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	7.06% 6.35mg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	749% 6.74mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	NA	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	61.2% 2082mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Dry Roasted Walnuts with Salt:

• Baked Whole White Potatoes have 9 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 10.9 times more Vitamin B1, 6.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 22.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Vitamin K per 1 lb.
• Both Baked Whole White Potatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Dry Roasted Walnuts with Salt:

• Baked Whole White Potatoes have 17.2 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.1 times more Calcium, 11.7 times more Copper, 4 times more Iron, 5.6 times more Magnesium, 4.4 times more Phosphorus, 10 times more Selenium, 91.9 times more Sodium and 8.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Walnuts with Salt contain 7 times more Energy, 404.7 times more Fat, 133.9 times more Saturated Fat, 566.2 times more Omega 3, 728.3 times more Omega 6, 2.3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.