Comparing Nutrients in 7 ounces Walnuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	44.8% 1298kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	133% 129g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1126% 18g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	445% 75.6g	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	21% 27.2g	32% 42g	130g per day for Men 19-50 years
Sugars	7.14% 5.18g	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	0.25% 0.18g	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	% 4.82g	% 0.79g	g per day for Men 19-50 years
Fiber	35% 13.3g	11% 4.17g	38g per day for Men 19-50 years
Protein	54% 30.2g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.4% 0.68mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	114% 34.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	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	2.87% 2.58mg	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	9.26% 1.4mg	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

	Walnuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	19.4% 194mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	72% 5.77mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	295% 6.77mg	16.3% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	93% 41.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	98% 687mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.72μg	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	55.7% 6.13mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	4.05% 150g	3700g per day for Men 19-50 years

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

• English Walnuts have 7.1 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 17.5 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 9.7 times more Vitamin C than English Walnuts.
• Both English Walnuts and Baked Whole White Potatoes have similar amounts of Vitamin K per 7 oz.
• Both English 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 Walnuts vs Baked White Potatoes:

• English Walnuts have 9.8 times more Calcium, 12.5 times more Copper, 4.5 times more Iron, 5.9 times more Magnesium, 18.1 times more Manganese, 4.6 times more Phosphorus, 9.8 times more Selenium and 8.8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 18.5 times more Water than English Walnuts.
• Both English Walnuts and Baked Whole White Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• English Walnuts have 7.1 times more Energy, 434.7 times more Fat, 153.2 times more Saturated Fat, 605.3 times more Omega 3, 777.4 times more Omega 6, 1.7 times more Sugars, 3.2 times more Fiber and 7.3 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Carbohydrate than English Walnuts.
• Both English Walnuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.