Comparing Nutrients in 300 calories Baked White Potatoes VS Boiled European Chestnuts

Weight per 300 calories

• Baked White Potatoes: 326g
• Boiled European Chestnuts: 229g

Boiled and Steamed European Chestnuts have 1.4 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Boiled European Chestnuts?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Baked White Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	3.26% 3.16g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	8.3% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	49% 63.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	NA	38g per day for Men 19-50 years
Protein	12.2% 6.85g	8.18% 4.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0.25% 2.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	41% 0.53mg	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	31% 124μg	21.8% 87μg	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	45.7% 41mg	68% 61mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	120% 1.1mg	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	26% 2.1mg	49.5% 3.96mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	29.4% 124mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	85% 1.96mg	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	35% 245mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	48% 1637mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	4.12% 62mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	6.65% 246g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Boiled European Chestnuts:

• Baked Whole White Potatoes have 3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Boiled European Chestnuts:

• Baked Whole White Potatoes have 2 times more Zinc and 1.6 times more Water than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 3.2 times more Calcium, 2.6 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese and 2.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 1.5 times more Protein than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 6.5 times more Fat, 2.7 times more Omega 3 and 7 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.