Comparing Nutrients in 7 ounces Roasted Cashews VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Roasted Cashews	Baked Red Potatoes	Recommended Dietary Allowance
Energy	39.3% 1139kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	56.8% 18g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	89.4% 15.2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	30% 39g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	3.9% 2.84g	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	NA	1.2% 0.87g	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	NA	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	32.4% 0.42mg	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	34.2% 137μg	13.4% 53.6μg	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	0% 0mg	27.8% 25mg	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	12% 1.83mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	38.4% 0.35mg	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	149% 12mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	15% 0.34mg	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	139% 972mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	33% 1121mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.091% 3.37g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Cashews vs Baked Red Potatoes:

• Dry Roasted Cashew Nuts have 2.8 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B5, 1.2 times more Vitamin B6, 2.6 times more Vitamin B9, 11.5 times more Vitamin E and 12.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Baked Whole Red Potatoes have similar amounts of Vitamin B3 per 7 oz.
• Both Dry Roasted Cashew Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Cashews vs Baked Red Potatoes:

• Dry Roasted Cashew Nuts have 5 times more Calcium, 12.8 times more Copper, 8.6 times more Iron, 9.3 times more Magnesium, 4.8 times more Manganese, 6.8 times more Phosphorus, 1.3 times more Sodium and 14 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 45.1 times more Water than Dry Roasted Cashew Nuts.
• Both Dry Roasted Cashew Nuts and Baked Whole Red Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Cashew Nuts have 6.6 times more Energy, 309 times more Fat, 228.9 times more Saturated Fat, 10.7 times more Omega 3, 156.3 times more Omega 6, 1.7 times more Carbohydrate, 3.5 times more Sugars, 1.7 times more Fiber and 6.7 times more Protein than Baked Whole Red Potatoes.
• Both Dry Roasted Cashew Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.