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Comparing Nutrients in 1 kilogram Roasted Japanese ChestnutsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

69.3%2010kcal
Energy
31.7%920kcal
2010 kcalvs920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.25%8g
Fat
1.55%1.5g
8 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.7%1.18g
Saturated Fat
1.25%0.4g
1.18 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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12.5%0.2g
Omega 3
9.38%0.15g
0.2 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11%1.86g
Omega 6
2.9%0.49g
1.86 gvs0.49 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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347%451g
Carbohydrate
162%211g
451 gvs211 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
21%15.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs15.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.97%3.6g
≤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 gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%6.3g
NA gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4g
NA gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
55.3%21g
NA gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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53%29.7g
Protein
37.5%21g
29.7 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

4.44%40μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
40 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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375%4.5mg
Vitamin B1
40%0.48mg
Thiamine
4.5 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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NA
Vitamin B2
33%0.43mg
Riboflavin
NA mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.8%7mg
Vitamin B3
96%15.3mg
Niacin, nicotinic acid, niacinamide
7 mgvs15.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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93%4.66mg
Vitamin B5
76.6%3.83mg
Pantothenic acid
4.66 mgvs3.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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322%4.18mg
Vitamin B6
162%2.1mg
Pyridoxine
4.18 mgvs2.1 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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148%590μg
Vitamin B9
95%380μg
Folates and Folic Acid
590 μgvs380 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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311%280mg
Vitamin C
140%126mg
Ascorbic acid
280 mgvs126 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
2.67%0.4mg
Tocopherols and Tocotrienols
NA mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
NA μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

35%350mg
Calcium
10%100mg
350 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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811%7.3mg
Copper
141%1.27mg
7.3 mgvs1.27 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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263%21mg
Iron
80%6.4mg
21 mgvs6.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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152%640mg
Magnesium
64.3%270mg
640 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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898%20.7mg
Manganese
82%1.9mg
20.7 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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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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133%930mg
Phosphorus
107%750mg
930 mgvs750 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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126%4270mg
Potassium
160%5440mg
4270 mgvs5440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
9.1%5μg
NA μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.7%190mg
Sodium
4.67%70mg
190 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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130%14.3mg
Zinc
32%3.5mg
14.3 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.5%499g
Water
20.4%754g
499 gvs754 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Roasted Japanese Chestnuts vs Baked White Potatoes:
Comparing minerals per 1 kilogram for Roasted Japanese Chestnuts vs Baked White Potatoes:
Comparison of macro-nutrients per 1 kilogram:



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