Comparing Nutrients in 300 calories Walnuts VS Baked Red Potatoes

Weight per 300 calories

• Walnuts: 46g
• Baked Red Potatoes: 345g

Walnuts have 7.5 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Walnuts or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	260% 4.17g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.84% 6.3g	52% 67.6g	130g per day for Men 19-50 years
Sugars	1.65% 1.2g	6.8% 4.93g	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	2.1% 1.5g	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	% 0.037g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 1.55g	g per day for Men 19-50 years
Fiber	8.1% 3.07g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	12.5% 7g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.051% 0.46μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.23% 0.52mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.23% 0.26mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	56.2% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.5% 7.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.2% 45μg	23.3% 93μg	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	0.66% 0.6mg	48.3% 43.4mg	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	2.14% 0.32mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.03% 1.24μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.5% 45mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	66.7% 0.6mg	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	16.7% 1.33mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	21.4% 9.63μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	4.1% 2.25μg	NA	55μg per day for Men 19-50 years
Sodium	0.061% 0.92mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.05% 1.87g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Walnuts vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 1.6 times more Vitamin B1, 2.5 times more Vitamin B2, 10.7 times more Vitamin B3, 4.5 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9, 72.9 times more Vitamin C and 7.8 times more Vitamin K than English Walnuts.
• Both English Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Walnuts vs Baked Red Potatoes:

• English Walnuts have 1.4 times more Calcium, 1.2 times more Copper and 2.6 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 9.3 times more Potassium and 141.6 times more Water than English Walnuts.
• Both English Walnuts and Baked Whole Red Potatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• English Walnuts have 57.8 times more Fat, 20.4 times more Saturated Fat, 80.5 times more Omega 3 and 103.4 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 10.7 times more Carbohydrate, 4.1 times more Sugars and 2 times more Fiber than English Walnuts.
• Both English Walnuts and Baked Whole Red Potatoes have similar amounts of Energy and Protein per 300 kcal.
• Both English Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.