Comparing Nutrients in 7 ounces Baked White Potatoes VS Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Baked White Potatoes	Japanese Chestnuts	Recommended Dietary Allowance
Energy	6.3% 183kcal	10.5% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	NA	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	NA	38g per day for Men 19-50 years
Protein	7.44% 4.17g	7.97% 4.47g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	8.18% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	43.2% 0.56mg	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	19% 75.4μg	23.3% 93μg	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	58% 52mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Japanese Chestnuts	Recommended Dietary Allowance
Calcium	2% 20mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	124% 1.1mg	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	16% 1.27mg	36% 2.88mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	137% 3.16mg	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	21.3% 149mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.3% 122g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.9 times more Vitamin B5 than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 7.2 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.1 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Japanese Chestnuts have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Japanese Chestnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Japanese Chestnuts:

• Baked Whole White Potatoes have 1.7 times more Potassium and 1.2 times more Water than Raw Japanese Chestnuts.
• While Raw Japanese Chestnuts contain 3.1 times more Calcium, 4.4 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 8.4 times more Manganese and 3.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Japanese Chestnuts have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Japanese Chestnuts contain 1.7 times more Energy and 1.7 times more Carbohydrate than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Japanese Chestnuts have similar amounts of Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Raw Japanese Chestnuts have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.