Comparing Nutrients in 500 calories Brazilnuts VS Red Potatoes

Weight per 500 calories

• Brazilnuts: 76g
• Red Potatoes: 714g

Brazilnuts have 9.4 times more energy per 100g than Red Potatoes. It has very high energy density when compared to other foods. Raw Whole Red Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Brazilnuts or Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Red Potatoes	10%	2%	88%

Macro Nutrients

	Brazilnuts	Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.2g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.85% 8.9g	87.4% 114g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	12.7% 9.2g	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% 0g	3.05% 2.2g	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	% 0g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 2.07g	g per day for Men 19-50 years
Fiber	15% 5.7g	32% 12g	38g per day for Men 19-50 years
Protein	19.4% 11g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	48.2% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.04% 0.027mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	93% 1.2mg	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	4.17% 16.7μg	32% 129μg	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	0.59% 0.53mg	68.3% 61.4mg	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	28.6% 4.3mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.3% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Red Potatoes	Recommended Dietary Allowance
Calcium	12% 121mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	106% 0.96mg	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	23% 1.84mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	40.3% 0.93mg	43.8% 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	78.6% 550mg	62.2% 436mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	2645% 1454μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.28mg	8.57% 129mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	15.6% 578g	3700g per day for Men 19-50 years

Brazilnuts VS Red Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brazilnuts or Red Potatoes?

Lets compare vitamin content per 500 calories of Brazilnuts vs Red Potatoes:

• 500 calories of Brazilnuts have 60 times more Vitamin E than Red Potatoes.
• While 500 kcal of Raw Whole Red Potatoes contain 8.3 times more Vitamin B2, 36.7 times more Vitamin B3, 14.3 times more Vitamin B5, 15.8 times more Vitamin B6, 7.7 times more Vitamin B9, 115.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Red Potatoes provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 500 calories of Red Potatoes have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brazilnuts vs Red Potatoes:

• 500 calories of Brazilnuts have 1.7 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 407.3 times more Selenium and 1.3 times more Zinc than Red Potatoes.
• While 500 kcal of Raw Whole Red Potatoes contain 2.8 times more Iron, 6.5 times more Potassium and 222.9 times more Water than Dried Brazilnuts.
• Both Brazilnuts and Red Potatoes contain similar levels of Manganese per 500 calories.
• 500 calories of Red Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brazilnuts have 50.9 times more Fat, 49 times more Saturated Fat and 58.8 times more Omega 6 than Red Potatoes.
• While 500 kcal of Raw Whole Red Potatoes contain 12.8 times more Carbohydrate, 5.2 times more Sugars and 2.1 times more Fiber than Dried Brazilnuts.
• Both Brazilnuts and Red Potatoes offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 500 calories of Red Potatoes provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Raw Whole Red Potatoes provide inadequate amounts of Omega 3 in 500 calories.