Comparing Nutrients in 300 calories Baked White PotatoesVS Black Walnuts

Weight per 300 calories

Baked White Potatoes

326g

Black Walnuts

48.5g

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 300 calories - Baked White Potatoes or Black Walnuts?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Black Walnuts

14%

80%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs Black Walnuts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.5%0.49g

Fat

29.6%28.8g

0.49 gvs28.8 g

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

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0.41%0.13g

Saturated Fat

5.28%1.7g

0.13 gvs1.7 g

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

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3.06%0.049g

Omega 3

81%1.3g

0.049 gvs1.3 g

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

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0.94%0.16g

Omega 6

96%16.4g

0.16 gvs16.4 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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53%68.7g

Carbohydrate

3.57%4.64g

68.7 gvs4.64 g

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

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6.9%5g

Sugars

0.74%0.53g

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

5 gvs0.53 g

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

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1.6%1.17g

Fructose

0.033%0.024g

≤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]

1.17 gvs0.024 g

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

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%2.05g

Glucose

%0.024g

2.05 gvs0.024 g

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

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%1.3g

Sucrose

%0.48g

1.3 gvs0.48 g

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

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18%6.85g

Fiber

8.67%3.3g

6.85 gvs3.3 g

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

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12.2%6.85g

Protein

21%11.7g

6.85 gvs11.7 g

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

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Vitamins

Baked White Potatoesvs Black Walnuts

0.36%3.26μg

Vitamin A

0.11%0.97μg

RAE, retinol activity equivalents

3.26 μgvs0.97 μg

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

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13%0.16mg

Vitamin B1

2.3%0.028mg

Thiamine

0.16 mgvs0.028 mg

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

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10.8%0.14mg

Vitamin B2

4.85%0.063mg

Riboflavin

0.14 mgvs0.063 mg

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

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31%5mg

Vitamin B3

1.42%0.23mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.23 mg

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

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25%1.25mg

Vitamin B5

16%0.8mg

Pantothenic acid

1.25 mgvs0.8 mg

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

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53%0.69mg

Vitamin B6

21.7%0.28mg

Pyridoxine

0.69 mgvs0.28 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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31%124μg

Vitamin B9

3.76%15μg

Folates and Folic Acid

124 μgvs15 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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45.7%41mg

Vitamin C

0.92%0.82mg

Ascorbic acid

41 mgvs0.82 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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0.87%0.13mg

Vitamin E

6.72%1mg

Tocopherols and Tocotrienols

0.13 mgvs1 mg

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

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7.34%8.8μg

Vitamin K

1.1%1.3μg

Phytomenadione or phylloquinone

8.8 μgvs1.3 μg

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

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Minerals

Baked White Potatoesvs Black Walnuts

3.26%32.6mg

Calcium

2.96%29.6mg

32.6 mgvs29.6 mg

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

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46%0.41mg

Copper

73.2%0.66mg

0.41 mgvs0.66 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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26%2.1mg

Iron

19%1.5mg

2.1 mgvs1.5 mg

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

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21%88mg

Magnesium

23%97mg

88 mgvs97 mg

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

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26.8%0.62mg

Manganese

82%1.9mg

0.62 mgvs1.9 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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35%245mg

Phosphorus

35.5%249mg

245 mgvs249 mg

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

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52%1774mg

Potassium

7.46%253mg

1774 mgvs253 mg

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

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2.96%1.63μg

Selenium

15%8.24μg

1.63 μgvs8.24 μg

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

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1.52%23mg

Sodium

0.065%0.97mg

23 mgvs0.97 mg

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

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10.4%1.14mg

Zinc

15%1.63mg

1.14 mgvs1.63 mg

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

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6.65%246g

Water

0.06%2.2g

246 gvs2.2 g

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

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Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Baked Whole White Potatoes as well as Dried Black Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Black Walnuts

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked White Potatoes or Black Walnuts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: