Comparing Nutrients in 7 ounces Cashew Nuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cashew Nuts	12%	67%	21%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cashew Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	38% 1097kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	89.7% 87g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	33% 42.8g	130g per day for Men 19-50 years
Sugars	16% 11.7g	4.65% 3.37g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 11.5g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	64.6% 36g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cashew Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.7% 0.83mg	46% 0.6mg	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	4.47% 18μg	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	1.1% 0.99mg	28.2% 25.4mg	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% 1.8mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cashew Nuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	484% 4.36mg	47.4% 0.43mg	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	166% 13.3mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	138% 579mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	14% 0.32mg	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	168% 1177mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cashew Nuts VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Cashew Nuts versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cashew Nuts vs Baked Potato Flesh:

• 7 ounces of Cashew Nuts have 4 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, 22.5 times more Vitamin E and 113.7 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B3 and 25.6 times more Vitamin C than Raw Cashew Nuts.
• 7 ounces of Cashew Nuts have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Cashew Nuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cashew Nuts vs Baked Potato Flesh:

• 7 ounces of Cashew Nuts have 7.4 times more Calcium, 10.2 times more Copper, 19.1 times more Iron, 11.7 times more Magnesium, 10.3 times more Manganese, 11.9 times more Phosphorus, 1.7 times more Potassium, 66.3 times more Selenium and 19.9 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 14.5 times more Water than Raw Cashew Nuts.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cashew Nuts have 5.9 times more Energy, 438.5 times more Fat, 299.3 times more Saturated Fat, 6.2 times more Omega 3, 243.2 times more Omega 6, 1.4 times more Carbohydrate, 3.5 times more Sugars, 2.2 times more Fiber and 9.3 times more Protein than Baked Potato Flesh.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6