Comparing Nutrients in 7 ounces Oil Roasted Cashews VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Cashews	11%	70%	19%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Oil Roasted Cashews	Baked White Potatoes	Recommended Dietary Allowance
Energy	39.7% 1151kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	52.6% 17g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	8.43% 0.13g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	45.6% 59.3g	32% 42g	130g per day for Men 19-50 years
Sugars	13.7% 9.94g	4.2% 3.04g	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	0.22% 0.16g	0.99% 0.71g	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	% 0.16g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 9.6g	% 0.79g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	11% 4.17g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Cashews	Baked White 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	60% 0.72mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.3% 0.43mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	32.2% 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	12.4% 49.6μg	19% 75.4μg	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	0.66% 0.6mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.4% 69μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Cashews	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	28% 0.25mg	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	150% 12mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	129% 542mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	16.3% 0.38mg	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	151% 1054mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	73.2% 40.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.19% 6.9g	4.05% 150g	3700g per day for Men 19-50 years

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

• Oil Roasted Cashew Nuts have 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.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B9 and 42 times more Vitamin C than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 7 oz.
• Both Oil Roasted Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Cashew Nuts have 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 and 15.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 21.7 times more Water than Oil Roasted Cashew Nuts.
• Both Oil Roasted Cashew Nuts and Baked Whole White Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Cashew Nuts have 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.
• Both Oil Roasted Cashew Nuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.