Comparing Nutrients in 5 ounces Russet Potatoes VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Russet Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.86% 112kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.45% 0.33g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	NA	38g per day for Men 19-50 years
Protein	5.4% 3.03g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	74.6% 0.97mg	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	4.96% 20μg	40% 160μg	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	8.98% 8.08mg	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	106% 0.95mg	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	15.2% 1.2mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	82.6% 1.9mg	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	11% 78mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3% 111g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Russet Potatoes VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Russet Potatoes versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Russet Potatoes vs Dried Beechnuts:

• 5 oz of Dried Beechnuts contain 3.7 times more Vitamin B1, 11.2 times more Vitamin B2, 3.1 times more Vitamin B5, 2 times more Vitamin B6, 8.1 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Dried Beechnuts provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Whole Russet Potatoes as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Russet Potatoes vs Dried Beechnuts:

• 5 ounces of Russet Potatoes have more Magnesium, more Phosphorus and 11.9 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 6.5 times more Copper, 2.9 times more Iron, 8.5 times more Manganese, 2.4 times more Potassium and 7.6 times more Sodium than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Dried Beechnuts contain similar levels of Zinc per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Whole Russet Potatoes as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 7.3 times more Energy, 625 times more Fat, 220 times more Saturated Fat, 170 times more Omega 3, 574.7 times more Omega 6, 1.9 times more Carbohydrate and 2.9 times more Protein than Raw Whole Russet Potatoes.
• 5 ounces of Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6