Comparing Nutrients in 7 ounces Baked White Potatoes VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Baked White Potatoes	Macadamia Nuts	Recommended Dietary Allowance
Energy	6.3% 183kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	155% 150g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	74.8% 24g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	21% 27.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	12.5% 9.07g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 8.8g	g per day for Men 19-50 years
Fiber	11% 4.17g	45% 17g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	42% 0.55mg	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	5.46% 22μg	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	2.65% 2.4mg	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	7.14% 1.07mg	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	Macadamia Nuts	Recommended Dietary Allowance
Calcium	2% 20mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	167% 1.5mg	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	92% 7.32mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	356% 8.2mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.073% 2.7g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.5 times more Vitamin B9 and 10.5 times more Vitamin C than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 24.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6 and 13.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Macadamia Nuts:

• Baked Whole White Potatoes have 1.5 times more Potassium and 55.5 times more Water than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 8.5 times more Calcium, 6 times more Copper, 5.8 times more Iron, 4.8 times more Magnesium, 21.9 times more Manganese, 2.5 times more Phosphorus, 7.2 times more Selenium and 3.7 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.5 times more Carbohydrate than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 7.8 times more Energy, 505.1 times more Fat, 301.5 times more Saturated Fat, 13.7 times more Omega 3, 26.4 times more Omega 6, 3 times more Sugars, 4.1 times more Fiber and 3.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.