Comparing Nutrients in 500 calories Baked White Potatoes VS Cashew Nuts

Weight per 500 calories

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

Raw Cashew Nuts have 6 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Cashew Nuts?

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Baked Whole White Potatoes have 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.
• While Raw Cashew Nuts contain 1.5 times more Vitamin B1, 3.7 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Baked Whole White Potatoes have 1.6 times more Calcium, 5 times more Potassium and 87.2 times more Water than Raw Cashew Nuts.
• While Raw Cashew Nuts contain 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.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 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.
• While Raw Cashew Nuts contain 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.
• Both Baked Whole White Potatoes and Raw Cashew Nuts have similar amounts of Energy per 500 kcal.
• Both Baked Whole White Potatoes as well as Raw Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.