Comparing Nutrients in 100 grams Macadamia Nuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Macadamia Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	24.8% 718kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	78% 75.8g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7.62% 1.3g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 14g	15% 19.6g	130g per day for Men 19-50 years
Sugars	6.3% 4.57g	1.97% 1.43g	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	0.097% 0.07g	0.61% 0.44g	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	% 0.07g	% 0.55g	g per day for Men 19-50 years
Sucrose	% 4.43g	% 0.45g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	14% 7.9g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.28mg	16.3% 0.21mg	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	2.75% 11μg	6.75% 27μg	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	1.33% 1.2mg	14% 12.6mg	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	3.6% 0.54mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.5% 85mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	19.3% 0.17mg	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	46% 3.7mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	180% 4.13mg	7.52% 0.17mg	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	27% 188mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	11% 368mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.037% 1.36g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Macadamia Nuts vs Baked Red Potatoes:

• Raw Macadamia Nuts have 16.6 times more Vitamin B1, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 6.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B9 and 10.5 times more Vitamin C than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Macadamia Nuts vs Baked Red Potatoes:

• Raw Macadamia Nuts have 9.4 times more Calcium, 4.3 times more Copper, 5.3 times more Iron, 4.6 times more Magnesium, 23.9 times more Manganese, 2.6 times more Phosphorus and 3.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium and 56.4 times more Water than Raw Macadamia Nuts.

Comparison of macro-nutrients per 100 grams:

• Raw Macadamia Nuts have 8.3 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, 3.2 times more Sugars, 4.8 times more Fiber and 3.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.