Comparing Nutrients in 5 ounces Baked White Potatoes VS 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	4.5% 130kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	30.3% 39.3g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled European Chestnuts	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	5.67% 0.068mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	6.48% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	25.4% 0.33mg	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	13.5% 54μg	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	42% 38mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled European Chestnuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	74.3% 0.67mg	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	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	52.6% 1.2mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	30% 1013mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Boiled European Chestnuts:

• Baked Whole White Potatoes have 2.1 times more Vitamin B3 and 1.2 times more Vitamin B5 than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 3.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.1 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Boiled European Chestnuts:

• Baked Whole White Potatoes have 1.4 times more Zinc than Boiled and Steamed European Chestnuts.
• While Boiled and Steamed European Chestnuts contain 4.6 times more Calcium, 3.7 times more Copper, 2.7 times more Iron, 2 times more Magnesium, 4.5 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 3.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Steamed European Chestnuts contain 1.4 times more Energy, 9.2 times more Fat, 3.9 times more Omega 3, 9.9 times more Omega 6 and 1.3 times more Carbohydrate than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Steamed European Chestnuts have similar amounts of Protein per 5 oz.
• Both Baked Whole White Potatoes as well as Boiled and Steamed European Chestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.