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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Baked Red Potatoes	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	5.95% 173kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	13.7% 9.94g	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	1.2% 0.87g	0.22% 0.16g	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	% 1.1g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 9.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	49.3% 0.64mg	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	13.4% 53.6μg	12.4% 49.6μg	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	27.8% 25mg	0.66% 0.6mg	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	1.06% 0.16mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	450% 4.05mg	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	17.4% 1.4mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	144% 3.3mg	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	20.4% 143mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.19% 6.9g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 42 times more Vitamin C than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 5 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B5, 1.5 times more Vitamin B6, 11.5 times more Vitamin E and 12.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Oil Roasted Cashew Nuts have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Baked Whole Red Potatoes as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole Red Potatoes have 22 times more Water than Oil Roasted Cashew Nuts.
• While Oil Roasted Cashew Nuts contain 4.8 times more Calcium, 11.7 times more Copper, 8.6 times more Iron, 9.8 times more Magnesium, 9.6 times more Manganese, 7.4 times more Phosphorus and 13.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Oil Roasted Cashew Nuts have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Cashew Nuts contain 6.7 times more Energy, 318.5 times more Fat, 212 times more Saturated Fat, 4.5 times more Omega 3, 173 times more Omega 6, 1.5 times more Carbohydrate, 3.5 times more Sugars, 1.8 times more Fiber and 7.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Oil Roasted Cashew Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.