Comparing Nutrients in 100 calories Baked White PotatoesVS Black Walnuts

Weight per 100 calories

Baked White Potatoes

109g

Black Walnuts

16g

Dried Black Walnuts have 6.7 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Black Walnuts

14%

80%

100 kcal ▼

Macro Nutrients

Baked White Potatoesvs Black Walnuts

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.17%0.16g

Fat

9.9%9.6g

0.16 gvs9.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.14%0.043g

Saturated Fat

1.76%0.56g

0.043 gvs0.56 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1%0.016g

Omega 3

27%0.43g

0.016 gvs0.43 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.31%0.053g

Omega 6

32%5.45g

0.053 gvs5.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.6%23g

Carbohydrate

1.2%1.55g

23 gvs1.55 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.3%1.66g

Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.66 gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.54%0.39g

Fructose

0.011%0.008g

≤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]

0.39 gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.68g

Glucose

%0.008g

0.68 gvs0.008 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.43g

Sucrose

%0.16g

0.43 gvs0.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6%2.3g

Fiber

2.9%1.1g

2.3 gvs1.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.08%2.3g

Protein

6.94%3.9g

2.3 gvs3.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Black Walnuts

0.12%1.1μg

Vitamin A

0.036%0.32μg

RAE, retinol activity equivalents

1.1 μgvs0.32 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.35%0.052mg

Vitamin B1

0.77%0.009mg

Thiamine

0.052 mgvs0.009 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.6%0.047mg

Vitamin B2

1.6%0.021mg

Riboflavin

0.047 mgvs0.021 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.4%1.66mg

Vitamin B3

0.47%0.076mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs0.076 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.33%0.42mg

Vitamin B5

5.36%0.27mg

Pantothenic acid

0.42 mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B6

7.24%0.094mg

Pyridoxine

0.23 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10.3%41.3μg

Vitamin B9

1.25%5μg

Folates and Folic Acid

41.3 μgvs5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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15.2%13.7mg

Vitamin C

0.31%0.27mg

Ascorbic acid

13.7 mgvs0.27 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.29%0.043mg

Vitamin E

2.24%0.34mg

Tocopherols and Tocotrienols

0.043 mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.45%2.93μg

Vitamin K

0.36%0.44μg

Phytomenadione or phylloquinone

2.93 μgvs0.44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Black Walnuts

1.1%11mg

Calcium

0.99%9.85mg

11 mgvs9.85 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15.3%0.14mg

Copper

24.4%0.22mg

0.14 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.7%0.7mg

Iron

6.3%0.5mg

0.7 mgvs0.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7%29.3mg

Magnesium

7.73%32.5mg

29.3 mgvs32.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.93%0.21mg

Manganese

27.4%0.63mg

0.21 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81.5mg

Phosphorus

12%83mg

81.5 mgvs83 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.4%591mg

Potassium

2.5%84.5mg

591 mgvs84.5 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg

Selenium

5%2.75μg

0.54 μgvs2.75 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.51%7.6mg

Sodium

0.022%0.32mg

7.6 mgvs0.32 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.46%0.38mg

Zinc

4.95%0.54mg

0.38 mgvs0.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.2%82g

Water

0.02%0.74g

82 gvs0.74 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Baked White Potatoes vs Black Walnuts:

Baked Whole White Potatoes have 5.7 times more Vitamin B1, 2.2 times more Vitamin B2, 21.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B6, 8.2 times more Vitamin B9, 49.9 times more Vitamin C and 6.7 times more Vitamin K than Dried Black Walnuts.
While Dried Black Walnuts contain 7.7 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Dried Black Walnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Black Walnuts:

Baked Whole White Potatoes have 1.4 times more Iron, 7 times more Potassium and 111.3 times more Water than Dried Black Walnuts.
While Dried Black Walnuts contain 1.6 times more Copper, 3.1 times more Manganese, 5.1 times more Selenium and 1.4 times more Zinc than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Dried Black Walnuts have similar amounts of Calcium, Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Whole White Potatoes have 14.8 times more Carbohydrate, 9.4 times more Sugars and 2.1 times more Fiber than Dried Black Walnuts.
While Dried Black Walnuts contain 58.8 times more Fat, 12.9 times more Saturated Fat, 26.5 times more Omega 3, 102.4 times more Omega 6 and 1.7 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Dried Black Walnuts have similar amounts of Energy per 100 kcal.
Both Baked Whole White Potatoes as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked White PotatoesVS Baked Red PotatoesBlack WalnutsVS Baked Red PotatoesBaked White PotatoesVS WalnutsBlack WalnutsVS Walnuts

Compare Foods

Comparing Nutrients in 100 calories Baked White PotatoesVS Black Walnuts

Weight per 100 calories

Which food has more nutrients per 100 calories - Baked White Potatoes or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: