Comparing Nutrients in 100 grams Baked White Potatoes VS Dry Roasted Walnuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dry Roasted Walnuts with Salt	8%	81%	11%

Macro Nutrients

	Baked White Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Energy	3.17% 92kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	62.6% 60.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	531% 8.5g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	210% 35.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	13.7% 18g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	4.92% 3.57g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	43.4% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	40.5% 0.53mg	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	9.5% 38μg	22.8% 91μg	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	14% 12.6mg	1.56% 1.4mg	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	0.27% 0.04mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry Roasted Walnuts with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	165% 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	8% 0.64mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	NA	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	10.7% 75mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	43% 643mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Dry Roasted Walnuts with Salt:

• Baked Whole White Potatoes have 9 times more Vitamin C than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 10.9 times more Vitamin B1, 6.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B6, 2.4 times more Vitamin B9 and 22.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Vitamin K per 100 g.
• Both Baked Whole White Potatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Dry Roasted Walnuts with Salt:

• Baked Whole White Potatoes have 17.2 times more Water than Dry Roasted Walnuts with Salt.
• While Dry Roasted Walnuts with Salt contain 7.1 times more Calcium, 11.7 times more Copper, 4 times more Iron, 5.6 times more Magnesium, 4.4 times more Phosphorus, 10 times more Selenium, 91.9 times more Sodium and 8.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Walnuts with Salt contain 7 times more Energy, 404.7 times more Fat, 133.9 times more Saturated Fat, 566.2 times more Omega 3, 728.3 times more Omega 6, 2.3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry Roasted Walnuts with Salt have similar amounts of Carbohydrate per 100 g.
• Both Baked Whole White Potatoes as well as Dry Roasted Walnuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.