Comparing Nutrients in 5 ounces Baked White Potatoes VS Oil Roasted Cashew Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oil Roasted Cashew Nuts with Salt	11%	70%	19%

Macro Nutrients

	Baked White Potatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	28.4% 824kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	70% 67.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	6.02% 0.096g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	70.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	33% 42.8g	130g per day for Men 19-50 years
Sugars	3% 2.17g	9.8% 7.1g	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	0.7% 0.51g	0.16% 0.11g	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	% 0.89g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 6.86g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	42.6% 24g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	23.8% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	35.2% 0.46mg	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	13.5% 54μg	8.86% 35.4μg	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	0.47% 0.43mg	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	0.38% 0.057mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Oil Roasted Cashew Nuts with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	322% 2.9mg	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	11.3% 0.91mg	107% 8.58mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	103% 2.36mg	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	15% 106mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	52.3% 28.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.09% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Oil Roasted Cashew Nuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Oil Roasted Cashew Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Oil Roasted Cashew Nuts with Salt:

• 5 ounces of Baked White Potatoes have 1.5 times more Vitamin B9 and 42 times more Vitamin C than Oil Roasted Cashew Nuts with Salt.
• While 5 oz of Oil Roasted Cashew Nuts with Salt contain 7.6 times more Vitamin B1, 5.1 times more Vitamin B2, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 23 times more Vitamin E and 12.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Oil Roasted Cashew Nuts with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked White Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Oil Roasted Cashew Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked White Potatoes vs Oil Roasted Cashew Nuts with Salt:

• 5 ounces of Baked White Potatoes have 32.2 times more Water than Oil Roasted Cashew Nuts with Salt.
• While 5 oz of Oil Roasted Cashew Nuts with Salt contain 4.3 times more Calcium, 16.1 times more Copper, 9.5 times more Iron, 10.1 times more Magnesium, 8.8 times more Manganese, 7.1 times more Phosphorus, 40.6 times more Selenium, 44 times more Sodium and 15.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked White Potatoes and Oil Roasted Cashew Nuts with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Cashew Nuts with Salt contain 6.3 times more Energy, 318.5 times more Fat, 212 times more Saturated Fat, 4.5 times more Omega 3, 173 times more Omega 6, 1.4 times more Carbohydrate, 3.3 times more Sugars, 1.6 times more Fiber and 8 times more Protein than Baked Whole White Potatoes.
• 5 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6