Comparing Nutrients in 100 calories Chinese WaterchestnutsVS Baked Red Potatoes

Weight per 100 calories

Chinese Waterchestnuts

103g

Baked Red Potatoes

115g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Chinese Waterchestnuts or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Chinese Waterchestnuts

94%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Chinese Waterchestnutsvs Baked Red Potatoes

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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0.11%0.1g

Fat

0.18%0.17g

0.1 gvs0.17 g

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

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0.084%0.027g

Saturated Fat

0.14%0.046g

0.027 gvs0.046 g

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

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0.64%0.01g

Omega 3

1.08%0.017g

0.01 gvs0.017 g

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

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0.19%0.033g

Omega 6

0.33%0.056g

0.033 gvs0.056 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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19%24.7g

Carbohydrate

17.3%22.5g

24.7 gvs22.5 g

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

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6.83%4.95g

Sugars

2.27%1.64g

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

4.95 gvs1.64 g

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

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Fructose

0.7%0.51g

≤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]

NA gvs0.51 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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8.14%3.1g

Fiber

5.44%2.07g

3.1 gvs2.07 g

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

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2.58%1.44g

Protein

4.72%2.64g

1.44 gvs2.64 g

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

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Vitamins

Chinese Waterchestnutsvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

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

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12%0.14mg

Vitamin B1

6.9%0.083mg

Thiamine

0.14 mgvs0.083 mg

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

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16%0.21mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.21 mgvs0.057 mg

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

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6.44%1.03mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

1.03 mgvs1.83 mg

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

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9.88%0.49mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.49 mgvs0.39 mg

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

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26%0.34mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.34 mgvs0.24 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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4.12%16.5μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

16.5 μgvs31 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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4.6%4.12mg

Vitamin C

16%14.5mg

Ascorbic acid

4.12 mgvs14.5 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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8.25%1.24mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

1.24 mgvs0.092 mg

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

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0.26%0.31μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

0.31 μgvs3.2 μg

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

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Minerals

Chinese Waterchestnutsvs Baked Red Potatoes

1.13%11.3mg

Calcium

1.03%10.3mg

11.3 mgvs10.3 mg

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

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37.3%0.34mg

Copper

22.2%0.2mg

0.34 mgvs0.2 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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0.77%0.062mg

Iron

10%0.8mg

0.062 mgvs0.8 mg

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

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5.4%22.7mg

Magnesium

7.66%32mg

22.7 mgvs32 mg

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

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15%0.34mg

Manganese

8.65%0.2mg

0.34 mgvs0.2 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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9.28%65mg

Phosphorus

12%82.8mg

65 mgvs82.8 mg

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

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17.7%602mg

Potassium

18.4%626mg

602 mgvs626 mg

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

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1.3%0.72μg

Selenium

0.72 μgvsNA μg

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

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0.96%14.4mg

Sodium

0.92%13.8mg

14.4 mgvs13.8 mg

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

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4.7%0.52mg

Zinc

4.18%0.46mg

0.52 mgvs0.46 mg

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

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2.05%75.7g

Water

2.4%88g

75.7 gvs88 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 Chinese Waterchestnuts vs Baked Red Potatoes:

Raw Chinese Waterchestnuts have 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 13.5 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3, 1.9 times more Vitamin B9, 3.5 times more Vitamin C and 10.4 times more Vitamin K than Raw Chinese Waterchestnuts.
Both Raw Chinese Waterchestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Chinese Waterchestnuts vs Baked Red Potatoes:

Raw Chinese Waterchestnuts have 1.7 times more Copper and 1.7 times more Manganese than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 13 times more Iron, 1.4 times more Magnesium and 1.3 times more Phosphorus than Raw Chinese Waterchestnuts.
Both Raw Chinese Waterchestnuts and Baked Whole Red Potatoes have similar amounts of Calcium, Potassium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Chinese Waterchestnuts have 3 times more Sugars and 1.5 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Omega 3 and 1.8 times more Protein than Raw Chinese Waterchestnuts.
Both Raw Chinese Waterchestnuts and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Chinese Waterchestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Chinese WaterchestnutsVS Canned Chinese Waterchestnuts with LiquidsBaked Red PotatoesVS Canned Chinese Waterchestnuts with LiquidsChinese WaterchestnutsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Chinese WaterchestnutsVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Chinese Waterchestnuts or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: