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Comparing Nutrients in 100 grams Dried BeechnutsVSBaked White Potatoes

Macros Ratio

ProteinsFatsCarbs


Dried Beechnuts
4%
74%
22%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

Dried BeechnutsvsBaked White Potatoes
20%
Energy
3.17%
576 kcalvs92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
51.5%
Fat
0.15%
50 gvs0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
11%
Protein
3.75%
6.2 gvs2.1 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
25.8%
Carbohydrate
16%
33.5 gvs21 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
2.1%
NA gvs1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
NA
Fiber
5.53%
NA gvs2.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
18%
Saturated Fat
0.13%
5.7 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
106%
Omega 3
1.25%
1.7 gvs0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
106%
Omega 6
0.29%
18 gvs0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.18%
Water
2.03%
6.6 gvs75 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Dried BeechnutsvsBaked White Potatoes
0%
Vitamin A
0.11%
0 μgvs1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
25%
Thiamine
4.17%
0.3 mgvs0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
28%
Vitamin B2
3.08%
0.37 mgvs0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
5.5%
Vitamin B3
9.56%
0.88 mgvs1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
52%
Vitamin B6
16%
0.68 mgvs0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
17%
Vitamin C
14%
15.5 mgvs12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
NA
Vitamin D
0%
NA IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
0.27%
NA mgvs0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
2.25%
NA μgvs2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
28%
Folate
9.5%
113 μgvs38 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Dried BeechnutsvsBaked White Potatoes
0.1%
Calcium
1%
1 mgvs10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
74%
Copper
14%
0.67 mgvs0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
30.8%
Iron
8%
2.46 mgvs0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
0%
Magnesium
6.43%
0 mgvs27 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
58%
Manganese
8.26%
1.34 mgvs0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
0%
Phosphorus
10.7%
0 mgvs75 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
30%
Potassium
16%
1017 mgvs544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
0.91%
NA μgvs0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
2.53%
Sodium
0.47%
38 mgvs7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.27%
Zinc
3.2%
0.36 mgvs0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Baked White Potatoes:
Dried Beechnuts have 6 times more Thiamine, 9.3 times more Vitamin B2, 3.2 times more Vitamin B6, 1.2 times more Vitamin C and 3 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Vitamin B3 than Dried Beechnuts.

Comparing minerals per 100 grams for Dried Beechnuts vs Baked White Potatoes:
Dried Beechnuts have 5.2 times more Copper, 3.8 times more Iron, 7.1 times more Manganese, 1.9 times more Potassium and 5.4 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 10 times more Calcium than Dried Beechnuts. Both Dried Beechnuts and Baked Whole White Potatoes have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:
Dried Beechnuts have 6.3 times more Energy, 333.3 times more Fat, 3 times more Protein, 1.6 times more Carbohydrate, 142.5 times more Saturated Fat, 85 times more Omega 3 and 360 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 11.4 times more Water than Dried Beechnuts.




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