Comparing Nutrients in 7 ounces Baked Red Potatoes VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Baked Red Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	44% 1276kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	33.2% 10.6g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1053% 17g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	417% 71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	9.77% 7.1g	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	37% 14g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	50.6% 28.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Dry Roasted Walnuts with Salt	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	12% 0.14mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	80.3% 1.04mg	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	45% 181μg	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	3.1% 2.78mg	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% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	328% 2.95mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	71.3% 300mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	26.8% 911mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	53.8% 5.9mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.24% 8.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Dry Roasted Walnuts with Salt:

• Baked Whole Red Potatoes have 9 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.2 times more Vitamin B1, 6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 11.3 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Vitamin K per 7 oz.
• Both Baked Whole Red Potatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Dry Roasted Walnuts with Salt:

• Baked Whole Red Potatoes have 17.5 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.9 times more Calcium, 8.5 times more Copper, 3.7 times more Iron, 5.4 times more Magnesium, 4.6 times more Phosphorus, 53.6 times more Sodium and 7.5 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Walnuts with Salt contain 7.4 times more Energy, 404.7 times more Fat, 133.9 times more Saturated Fat, 566.2 times more Omega 3, 728.3 times more Omega 6, 2.5 times more Sugars, 3.9 times more Fiber and 6.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole Red Potatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.