Comparing Nutrients in 1 pound White Potatoes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	White Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.8% 313kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	81% 26g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	117% 152g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	2.13% 1.54g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.27g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.62g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.84mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	239% 3.1mg	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	20.4% 81.6μg	128% 513μg	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	46% 41.3mg	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	338% 3.04mg	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	29.5% 2.36mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	264% 6.1mg	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	40% 281mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10% 370g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of White Potatoes versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of White Potatoes vs Dried Beechnuts:

• 1 pound of White Potatoes has 1.2 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.3 times more Vitamin B1, 10.9 times more Vitamin B2, 3.3 times more Vitamin B5, 3.4 times more Vitamin B6, 6.3 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for White Potatoes vs Dried Beechnuts:

• 1 pound of White Potatoes has more Magnesium, more Phosphorus and 12.4 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 5.8 times more Copper, 4.7 times more Iron, 9.2 times more Manganese, 2.5 times more Potassium and 2.4 times more Sodium than Raw Whole White Potatoes.
• Both White Potatoes and Dried Beechnuts contain similar levels of Zinc per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Whole White Potatoes as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 8.3 times more Energy, 500 times more Fat, 220 times more Saturated Fat, 170 times more Omega 3, 574.7 times more Omega 6, 2.1 times more Carbohydrate and 3.7 times more Protein than Raw Whole White Potatoes.
• 1 pound of White Potatoes provide inadequate amounts of Omega 3 and Omega 6