Comparing Nutrients in 500 calories Baked Potato Skin VS Cashew Nuts

Weight per 500 calories

• Baked Potato Skin: 253g
• Cashew Nuts: 90g

Raw Cashew Nuts have 2.8 times more energy per unit of mass than Baked Potato Skin, which is very high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Cashew Nuts?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Cashew Nuts	12%	67%	21%

Macro Nutrients

	Baked Potato Skin	Cashew Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	22% 7.04g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	41.4% 7.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	21% 27.3g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	7.37% 5.34g	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	NA	0.062% 0.045g	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	NA	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 5.25g	g per day for Men 19-50 years
Fiber	52.5% 20g	7.85% 3g	38g per day for Men 19-50 years
Protein	19.3% 11g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Cashew Nuts	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	29% 0.38mg	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	14% 55.6μg	5.65% 22.6μg	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	38% 34mg	0.5% 0.45mg	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	0.67% 0.1mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Cashew Nuts	Recommended Dietary Allowance
Calcium	8.6% 86mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	221% 2mg	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	222% 17.8mg	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	63% 264mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	65% 1.5mg	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	36.4% 255mg	76.6% 536mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	0.72% 11mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	47.5% 5.23mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.13% 4.7g	3700g per day for Men 19-50 years

Baked Potato Skin VS Cashew Nuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Cashew Nuts?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Cashew Nuts:

• 500 calories of Baked Potato Skin have 5.1 times more Vitamin B2, 8.1 times more Vitamin B3, 2.8 times more Vitamin B5, 4.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 75.4 times more Vitamin C than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 7.2 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Cashew Nuts provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin K
• 500 calories of Cashew Nuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Baked Potato Skin as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Cashew Nuts:

• 500 calories of Baked Potato Skin have 2.9 times more Iron and 2.4 times more Potassium than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 2.4 times more Magnesium, 2.1 times more Phosphorus, 10.2 times more Selenium and 4.2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Cashew Nuts contain similar levels of Copper and Manganese per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Baked Potato Skin as well as Raw Cashew Nuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 4.3 times more Carbohydrate and 6.7 times more Fiber than Cashew Nuts.
• While 500 kcal of Raw Cashew Nuts contain 157 times more Fat, 107.2 times more Saturated Fat, 87.1 times more Omega 6 and 1.5 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Cashew Nuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• 500 calories of Cashew Nuts provide inadequate amounts of Fiber
• Both Baked Potato Skin as well as Raw Cashew Nuts provide inadequate amounts of Omega 3 in 500 calories.