Comparing Nutrients in 300 calories Oil Roasted Cashews VS Baked White Potatoes

Weight per 300 calories

• Oil Roasted Cashews: 51.7g
• Baked White Potatoes: 326g

Oil Roasted Cashews have 6.3 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Oil Roasted Cashews or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oil Roasted Cashews	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	25.8% 4.4g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	53% 68.7g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	6.9% 5g	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	0.057% 0.041g	1.6% 1.17g	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	% 0.041g	% 2.05g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.3g	g per day for Men 19-50 years
Fiber	4.5% 1.7g	18% 6.85g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	53% 0.69mg	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	3.23% 13μg	31% 124μg	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	0.17% 0.16mg	45.7% 41mg	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	3.17% 0.48mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Baked White Potatoes	Recommended Dietary Allowance
Calcium	2.22% 22.2mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	117% 1.06mg	46% 0.41mg	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% 3.13mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	33.6% 141mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	26.8% 0.62mg	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	39.2% 275mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.72mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.049% 1.8g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Cashews vs Baked White Potatoes:

• Oil Roasted Cashew Nuts have 3.6 times more Vitamin E and 2 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.5 times more Vitamin B3, 2.7 times more Vitamin B5, 4.1 times more Vitamin B6, 9.6 times more Vitamin B9 and 264.8 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Cashews vs Baked White Potatoes:

• Oil Roasted Cashew Nuts have 2.6 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 6.4 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Calcium, 5.4 times more Potassium and 136.6 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole White Potatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Cashew Nuts have 50.5 times more Fat, 33.6 times more Saturated Fat, 27.4 times more Omega 6 and 1.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Omega 3, 4.4 times more Carbohydrate, 1.9 times more Sugars and 4 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.