Comparing Nutrients in 7 ounces Black Walnuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Black Walnuts	14%	80%	6%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Black Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	42.4% 1228kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	121% 118g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	332% 5.3g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	394% 67g	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	14.6% 19g	32% 42g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	0.14% 0.099g	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	% 0.099g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.79g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	11% 4.17g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Black Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	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	15.4% 61.5μg	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	3.75% 3.37mg	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	27.5% 4.13mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12% 121mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	300% 2.7mg	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	77.4% 6.2mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	95% 399mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	336% 7.73mg	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	145% 1018mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	60.8% 6.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Black Walnuts vs Baked White Potatoes:

• Dried Black Walnuts have 3 times more Vitamin B2, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 52 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3 and 7.4 times more Vitamin C than Dried Black Walnuts.
• Both Dried Black Walnuts and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 7 oz.
• Both Dried Black Walnuts 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 Black Walnuts vs Baked White Potatoes:

• Dried Black Walnuts have 6.1 times more Calcium, 10.7 times more Copper, 4.9 times more Iron, 7.4 times more Magnesium, 20.6 times more Manganese, 6.8 times more Phosphorus, 34 times more Selenium and 9.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 16.5 times more Water than Dried Black Walnuts.
• Both Dried Black Walnuts and Baked Whole White Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Black Walnuts have 6.7 times more Energy, 395.5 times more Fat, 87.1 times more Saturated Fat, 178.5 times more Omega 3, 689 times more Omega 6, 3.2 times more Fiber and 11.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Carbohydrate and 1.4 times more Sugars than Dried Black Walnuts.
• Both Dried Black Walnuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.