Comparing Nutrients in 500 calories Hazelnuts VS Baked White Potatoes

Weight per 500 calories

• Hazelnuts: 79.6g
• Baked White Potatoes: 544g

Hazelnuts have 6.8 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 - Hazelnuts or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.24g	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	10.2% 13.3g	88% 115g	130g per day for Men 19-50 years
Sugars	4.77% 3.46g	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	0.077% 0.056g	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	% 0.056g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 3.34g	% 2.17g	g per day for Men 19-50 years
Fiber	20.3% 7.72g	30% 11.4g	38g per day for Men 19-50 years
Protein	21.3% 12g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.088% 0.8μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	22.5% 90μg	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	5.57% 5mg	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	79.8% 12mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.42% 11.3μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	9.08% 91mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	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	46.8% 3.74mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	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	33% 231mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	3.47% 1.9μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.11% 4.23g	11% 410g	3700g per day for Men 19-50 years

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

• Hazelnuts have 2 times more Vitamin B1 and 55 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B5, 2.6 times more Vitamin B6, 2.3 times more Vitamin B9, 13.7 times more Vitamin C and 1.3 times more Vitamin K than Hazelnuts.
• Both Hazelnuts 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 Hazelnuts vs Baked White Potatoes:

• Hazelnuts have 1.7 times more Calcium, 2 times more Copper and 4.8 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Phosphorus, 5.5 times more Potassium and 97 times more Water than Hazelnuts.
• Both Hazelnuts and Baked Whole White Potatoes have similar amounts of Iron, Magnesium and Zinc per 500 kcal.
• Both Hazelnuts as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Hazelnuts have 59.3 times more Fat, 16.3 times more Saturated Fat and 23.4 times more Omega 6 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 8.6 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Hazelnuts.
• Both Hazelnuts and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
• Both Hazelnuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.