Comparing Nutrients in 500 calories Baked White Potatoes VS Boiled European Chestnuts

Weight per 500 calories

• Baked White Potatoes: 544g
• Boiled European Chestnuts: 382g

Boiled and Steamed European Chestnuts have 1.4 times more energy per unit of mass than Baked Whole White Potatoes, which is average in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled European Chestnuts	6%	9%	85%

Macro Nutrients

	Baked White Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	5.43% 5.27g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	81.5% 106g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	NA	38g per day for Men 19-50 years
Protein	20.4% 11.4g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0.42% 3.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	68.4% 0.89mg	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	36.3% 145μg	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	113% 102mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	200% 1.8mg	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	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	142% 3.26mg	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	54% 378mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	80.3% 2729mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	6.87% 103mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.67% 0.95mg	11mg per day for Men 19-50 years
Water	11% 410g	7.03% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Boiled European Chestnuts:

• Baked Whole White Potatoes have 3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 2.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Steamed European Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Boiled European Chestnuts:

• Baked Whole White Potatoes have 2 times more Zinc and 1.6 times more Water than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 3.2 times more Calcium, 2.6 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese and 2.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes have 1.5 times more Protein than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 6.5 times more Fat, 2.7 times more Omega 3 and 7 times more Omega 6 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.