Comparing Nutrients in 500 calories Russet Potatoes VS Brazilnuts

Weight per 500 calories

• Russet Potatoes: 633g
• Brazilnuts: 76g

Dried Brazilnuts have 8.3 times more energy per unit of mass than Raw Whole Russet Potatoes, which is very high in comparison to other foods. Russet Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Russet Potatoes or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Russet Potatoes	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.51g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	3.96% 0.063g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	2.44% 1.77g	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	2% 1.46g	0% 0g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.82g	% 1.77g	g per day for Men 19-50 years
Fiber	21.7% 8.23g	15% 5.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.2% 0.52mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.55mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	5.9% 0.077mg	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% 88.6μg	4.17% 16.7μg	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	40% 36mg	0.59% 0.53mg	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	0.42% 0.063mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Brazilnuts	Recommended Dietary Allowance
Calcium	8.23% 82.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	72.4% 0.65mg	147% 1.32mg	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	68% 5.44mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	40.3% 0.93mg	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	49.7% 348mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	77.6% 2639mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	4.6% 2.53μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	13.4% 497g	0.07% 2.6g	3700g per day for Men 19-50 years

Russet Potatoes VS Brazilnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Russet Potatoes or Brazilnuts?

Lets compare vitamin content per 500 calories of Russet Potatoes vs Brazilnuts:

• 500 calories of Russet Potatoes have 7.9 times more Vitamin B2, 29.3 times more Vitamin B3, 13.6 times more Vitamin B5, 28.5 times more Vitamin B6, 5.3 times more Vitamin B9 and 67.9 times more Vitamin C than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 67.7 times more Vitamin E than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Brazilnuts provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Russet Potatoes have insufficient amounts of Vitamin E
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Whole Russet Potatoes as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Russet Potatoes vs Brazilnuts:

• 500 calories of Russet Potatoes have 3 times more Iron, 5.3 times more Potassium and 191.7 times more Water than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 1.5 times more Calcium, 2 times more Copper, 2 times more Magnesium, 1.6 times more Phosphorus, 574.5 times more Selenium and 1.7 times more Zinc than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Brazilnuts contain similar levels of Manganese per 500 calories.
• 500 calories of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Russet Potatoes have 12.8 times more Carbohydrate, 1.4 times more Fiber and 1.2 times more Protein than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 100.5 times more Fat, 74.4 times more Saturated Fat and 91.3 times more Omega 6 than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Brazilnuts offer comparable quantities of Energy per 500 calories.
• 500 calories of Russet Potatoes provide inadequate amounts of Omega 6
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Raw Whole Russet Potatoes as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 500 calories.