Comparing Nutrients in 100 grams Walnuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Walnuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	22.6% 654kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	67.2% 65.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	568% 9.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	2.34% 1.7g	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	0.12% 0.09g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 2.43g	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	27% 15.2g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	57.7% 17.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.5% 98μg	2.25% 9μg	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	1.44% 1.3mg	14.2% 13mg	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	4.67% 0.7mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	9.8% 98mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	24% 0.22mg	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	36.4% 2.9mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	7% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	46.7% 21μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.11% 4.07g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Walnuts versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Walnuts vs Baked Potato Flesh:

• 100 grams of Walnuts have 3.2 times more Vitamin B1, 7.1 times more Vitamin B2, 1.8 times more Vitamin B6, 10.9 times more Vitamin B9, 17.5 times more Vitamin E and 9 times more Vitamin K than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 9.8 times more Vitamin C than English Walnuts.
• Both Walnuts and Baked Potato Flesh provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Walnuts have insufficient amounts of Vitamin C
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both English Walnuts as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Walnuts vs Baked Potato Flesh:

• 100 grams of Walnuts have 19.6 times more Calcium, 7.4 times more Copper, 8.3 times more Iron, 6.3 times more Magnesium, 21.2 times more Manganese, 6.9 times more Phosphorus, 16.3 times more Selenium and 10.7 times more Zinc than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 18.5 times more Water than English Walnuts.
• Both Walnuts and Baked Potato Flesh contain similar levels of Potassium per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Walnuts have 7 times more Energy, 652.1 times more Fat, 235.6 times more Saturated Fat, 908 times more Omega 3, 1190.4 times more Omega 6, 1.5 times more Sugars, 4.5 times more Fiber and 7.8 times more Protein than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.6 times more Carbohydrate than English Walnuts.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6