Comparing Nutrients in 5 ounces Baked Red Potatoes VS Walnuts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Walnuts	9%	84%	7%

Macro Nutrients

	Baked Red Potatoes	Walnuts	Recommended Dietary Allowance
Energy	4.25% 123kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	804% 13g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	15% 19.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	5.1% 3.7g	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	0.86% 0.62g	0.18% 0.13g	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	% 0.78g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 3.44g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	25% 9.5g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Walnuts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	81.7% 24.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	34.7% 139μg	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	20% 18mg	2.05% 1.84mg	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	0.76% 0.11mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Walnuts	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	250% 2.25mg	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	12.4% 0.99mg	51.6% 4.12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	210% 4.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	66% 29.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.6% 102mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	NA	12.6% 6.95μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	40% 4.38mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.16% 5.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Walnuts:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B3 and 9.7 times more Vitamin C than English Walnuts.
• While English Walnuts contain 4.7 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 8.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and English Walnuts have similar amounts of Vitamin K per 5 oz.
• Both Baked Whole Red Potatoes as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Walnuts:

• Baked Whole Red Potatoes have 1.2 times more Potassium and 18.8 times more Water than English Walnuts.
• While English Walnuts contain 10.9 times more Calcium, 9.1 times more Copper, 4.2 times more Iron, 5.6 times more Magnesium, 19.7 times more Manganese, 4.8 times more Phosphorus and 7.7 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 1.4 times more Carbohydrate than English Walnuts.
• While English Walnuts contain 7.5 times more Energy, 434.7 times more Fat, 153.2 times more Saturated Fat, 605.3 times more Omega 3, 777.4 times more Omega 6, 1.8 times more Sugars, 3.7 times more Fiber and 6.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.