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Comparing Nutrients in 500 calories Boiled Chinese ChestnutsVS Baked White Potatoes

Weight per 500 calories

Boiled Chinese Chestnuts
327g
Baked White Potatoes
544g

Boiled Chinese Chestnuts have 1.7 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Boiled Chinese Chestnuts or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Chinese Chestnuts
8%
4%
88%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.56%2.5g
Fat
0.84%0.82g
2.5 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.14%0.37g
Saturated Fat
0.68%0.22g
0.37 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.9%0.062g
Omega 3
5.1%0.082g
0.062 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.4%0.58g
Omega 6
1.57%0.27g
0.58 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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84.6%110g
Carbohydrate
88%115g
110 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.7%1.96g
≤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]
NA gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
30%11.4g
NA gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.4g
Protein
20.4%11.4g
9.4 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.54%23μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
23 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30%0.36mg
Vitamin B1
21.7%0.26mg
Thiamine
0.36 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31%0.4mg
Vitamin B2
18%0.23mg
Riboflavin
0.4 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.8mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
25%1.25mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
1.25 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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70.6%0.92mg
Vitamin B6
88.2%1.15mg
Pyridoxine
0.92 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.6%150μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
150 μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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89.7%80.7mg
Vitamin C
76%68.5mg
Ascorbic acid
80.7 mgvs68.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
NA mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
NA μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.92%39.2mg
Calcium
5.43%54.3mg
39.2 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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90%0.81mg
Copper
76.7%0.69mg
0.81 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.6%3.17mg
Iron
43.5%3.48mg
3.17 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45%190mg
Magnesium
35%147mg
190 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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156%3.6mg
Manganese
44.7%1.03mg
3.6 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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31%216mg
Phosphorus
58.2%408mg
216 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.4%1000mg
Potassium
87%2957mg
1000 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
4.94%2.7μg
NA μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.44%6.54mg
Sodium
2.54%38mg
6.54 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18%1.96mg
Zinc
17.3%1.9mg
1.96 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.44%201g
Water
11%410g
201 gvs410 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Chinese Chestnuts vs Baked White Potatoes:
Comparing minerals per 500 calories for Boiled Chinese Chestnuts vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: