Comparing Nutrients in 7 ounces Roasted Macadamia Nuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Roasted Macadamia Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	49% 1425kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	24.3% 0.39g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	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	20.4% 26.6g	30% 39g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	0.19% 0.14g	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	% 0.14g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 0.89g	g per day for Men 19-50 years
Fiber	41.8% 16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	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	117% 1.4mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	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	4.96% 20μg	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	1.54% 1.4mg	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	7.54% 1.13mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	65.7% 5.26mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	262% 6.02mg	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	56% 393mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	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	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	4.1% 152g	3700g per day for Men 19-50 years

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

• Dry Roasted Macadamia Nuts have 9.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 7.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Vitamin B9, 18 times more Vitamin C and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia 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 Macadamia Nuts vs Baked Red Potatoes:

• Dry Roasted Macadamia Nuts have 7.8 times more Calcium, 3.3 times more Copper, 3.8 times more Iron, 4.2 times more Magnesium, 17.5 times more Manganese, 2.8 times more Phosphorus and 3.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium and 47.6 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Macadamia Nuts have 8.3 times more Energy, 507.2 times more Fat, 298.7 times more Saturated Fat, 13.1 times more Omega 3, 26.6 times more Omega 6, 2.9 times more Sugars, 4.4 times more Fiber and 3.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Carbohydrate than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.