Comparing Nutrients in 500 calories Cashew Nuts VS Baked White Potatoes

Weight per 500 calories

• Cashew Nuts: 90g
• Baked White Potatoes: 544g

Cashew Nuts have 6 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 500 calories - Cashew Nuts or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cashew Nuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	22% 7.04g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	41.4% 7.04g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.3g	88% 115g	130g per day for Men 19-50 years
Sugars	7.37% 5.34g	11.5% 8.3g	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	0.062% 0.045g	2.7% 1.96g	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	% 0.045g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 5.25g	% 2.17g	g per day for Men 19-50 years
Fiber	7.85% 3g	30% 11.4g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	88.2% 1.15mg	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	5.65% 22.6μg	51.6% 207μg	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	0.5% 0.45mg	76% 68.5mg	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	5.42% 0.81mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.35% 33.5mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	76.7% 0.69mg	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	75.5% 6.04mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	63% 264mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	44.7% 1.03mg	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	76.6% 536mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	47.5% 5.23mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cashew Nuts vs Baked White Potatoes:

• Raw Cashew Nuts have 1.5 times more Vitamin B1, 3.7 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Vitamin B2, 8.6 times more Vitamin B3, 2.7 times more Vitamin B5, 3 times more Vitamin B6, 9.1 times more Vitamin B9 and 151.5 times more Vitamin C than Raw Cashew Nuts.
• Both Raw Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cashew Nuts vs Baked White Potatoes:

• Raw Cashew Nuts have 2.9 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 6.6 times more Selenium and 2.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Calcium, 5 times more Potassium and 87.2 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 500 calories:

• Raw Cashew Nuts have 48.6 times more Fat, 32.4 times more Saturated Fat, 26.4 times more Omega 6 and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Omega 3, 4.2 times more Carbohydrate, 1.6 times more Sugars and 3.8 times more Fiber than Raw Cashew Nuts.
• Both Raw Cashew Nuts and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Raw Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.