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Comparing Nutrients in 14 ounces Roasted Japanese ChestnutsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Roasted Japanese Chestnuts
6%
4%
90%
Baked White Potatoes
9%
1%
90%
14 oz ▼

Macro Nutrients

27.5%798kcal
Energy
12.6%365kcal
798 kcalvs365 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.27%3.18g
Fat
0.61%0.6g
3.18 gvs0.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.46%0.47g
Saturated Fat
0.5%0.16g
0.47 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.96%0.079g
Omega 3
3.72%0.06g
0.079 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.34%0.74g
Omega 6
1.14%0.19g
0.74 gvs0.19 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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138%179g
Carbohydrate
64.4%83.7g
179 gvs83.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
8.38%6.07g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.07 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.97%1.43g
≤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 gvs1.43 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.6g
NA gvs1.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
22%8.33g
NA gvs8.33 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%11.8g
Protein
15%8.33g
11.8 gvs8.33 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.76%16μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
16 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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149%1.8mg
Vitamin B1
16%0.19mg
Thiamine
1.8 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
13%0.17mg
Riboflavin
NA mgvs0.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.4%2.78mg
Vitamin B3
38%6.06mg
Niacin, nicotinic acid, niacinamide
2.78 mgvs6.06 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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37%1.85mg
Vitamin B5
30.4%1.52mg
Pantothenic acid
1.85 mgvs1.52 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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128%1.66mg
Vitamin B6
64.4%0.84mg
Pyridoxine
1.66 mgvs0.84 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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58.5%234μg
Vitamin B9
37.7%151μg
Folates and Folic Acid
234 μgvs151 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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123%111mg
Vitamin C
55.6%50mg
Ascorbic acid
111 mgvs50 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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NA
Vitamin E
1.06%0.16mg
Tocopherols and Tocotrienols
NA mgvs0.16 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
8.93%10.7μg
Phytomenadione or phylloquinone
NA μgvs10.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14%139mg
Calcium
3.97%39.7mg
139 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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322%2.9mg
Copper
56%0.5mg
2.9 mgvs0.5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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104%8.33mg
Iron
31.8%2.54mg
8.33 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60.5%254mg
Magnesium
25.5%107mg
254 mgvs107 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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356%8.2mg
Manganese
32.6%0.75mg
8.2 mgvs0.75 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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52.7%369mg
Phosphorus
42.5%298mg
369 mgvs298 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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50%1695mg
Potassium
63.5%2159mg
1695 mgvs2159 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
3.6%2μg
NA μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.03%75.4mg
Sodium
1.85%27.8mg
75.4 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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51.6%5.68mg
Zinc
12.6%1.4mg
5.68 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.35%198g
Water
8.1%299g
198 gvs299 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Roasted Japanese Chestnuts vs Baked White Potatoes:
Comparing minerals per 14 ounces for Roasted Japanese Chestnuts vs Baked White Potatoes:
Comparison of macro-nutrients per 14 ounces:



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