Lets compare vitamin content per 1 pound of Black Walnuts vs Baked Red Potatoes:
Dried Black Walnuts have 2.6 times more Vitamin B2, 4.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 26 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 3.4 times more Vitamin B3 and 7.4 times more Vitamin C than Dried Black Walnuts.
Both Dried Black Walnuts and Baked Whole Red Potatoes have similar amounts of Vitamin B9 and Vitamin K per 1 lb.
Both Dried Black Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Black Walnuts vs Baked Red Potatoes:
Dried Black Walnuts have 6.8 times more Calcium, 7.8 times more Copper, 4.5 times more Iron, 7.2 times more Magnesium, 22.5 times more Manganese, 7.1 times more Phosphorus and 8.4 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 16.8 times more Water than Dried Black Walnuts.
Both Dried Black Walnuts and Baked Whole Red Potatoes have similar amounts of Potassium per 1 lb.
Comparison of macro-nutrients per 1 pound:
Dried Black Walnuts have 7.1 times more Energy, 395.5 times more Fat, 87.1 times more Saturated Fat, 178.5 times more Omega 3, 689 times more Omega 6, 3.8 times more Fiber and 10.5 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2 times more Carbohydrate and 1.3 times more Sugars than Dried Black Walnuts.
Both Dried Black Walnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.