Comparing Nutrients in 500 calories Oil Roasted Cashews VS Baked Red Potatoes

Weight per 500 calories

• Oil Roasted Cashews: 86.2g
• Baked Red Potatoes: 575g

Oil Roasted Cashews have 6.7 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 500 calories - Oil Roasted Cashews or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oil Roasted Cashews	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	23% 7.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	3.66% 0.059g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	86.6% 113g	130g per day for Men 19-50 years
Sugars	5.96% 4.3g	11.3% 8.2g	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	0.095% 0.069g	3.5% 2.53g	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	% 0.069g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 4.17g	% 2.6g	g per day for Men 19-50 years
Fiber	7.5% 2.84g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	26% 14.5g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.35% 1.5mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	94% 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	5.4% 21.6μg	38.8% 155μg	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	0.29% 0.26mg	80.5% 72.4mg	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	5.3% 0.79mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	111% 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	65% 5.2mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	62.5% 1.44mg	43.2% 0.99mg	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	65.4% 458mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	32% 17.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.75% 11.2mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.081% 3g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Cashews vs Baked Red Potatoes:

• Oil Roasted Cashew Nuts have 1.7 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 6.1 times more Vitamin B3, 2.6 times more Vitamin B5, 4.4 times more Vitamin B6, 7.2 times more Vitamin B9 and 280 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Cashews vs Baked Red Potatoes:

• Oil Roasted Cashew Nuts have 1.8 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese and 2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Calcium, 5.7 times more Potassium and 146.9 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole Red Potatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Cashew Nuts have 47.8 times more Fat, 31.8 times more Saturated Fat and 26 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Omega 3, 4.4 times more Carbohydrate, 1.9 times more Sugars and 3.6 times more Fiber than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole Red Potatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Oil Roasted Cashew Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.