Comparing Nutrients in 300 calories Baked White PotatoesVS Walnuts

Weight per 300 calories

Baked White Potatoes

326g

Walnuts

46g

English Walnuts have 7.1 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 Walnuts?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Walnuts

84%

300 kcal ▼

Macro Nutrients

Baked White Potatoesvs 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

31%30g

0.49 gvs30 g

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

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0.41%0.13g

Saturated Fat

8.8%2.8g

0.13 gvs2.8 g

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

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3.06%0.049g

Omega 3

260%4.17g

0.049 gvs4.17 g

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

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0.94%0.16g

Omega 6

103%17.5g

0.16 gvs17.5 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

4.84%6.3g

68.7 gvs6.3 g

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

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6.9%5g

Sugars

1.65%1.2g

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

5 gvs1.2 g

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

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1.6%1.17g

Fructose

0.057%0.041g

≤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 gvs0.041 g

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

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%2.05g

Glucose

%0.037g

2.05 gvs0.037 g

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

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%1.3g

Sucrose

%1.1g

1.3 gvs1.1 g

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

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18%6.85g

Fiber

8.1%3.07g

6.85 gvs3.07 g

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

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12.2%6.85g

Protein

12.5%7g

6.85 gvs7 g

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

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Vitamins

Baked White Potatoesvs Walnuts

0.36%3.26μg

Vitamin A

0.051%0.46μg

RAE, retinol activity equivalents

3.26 μgvs0.46 μg

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

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13%0.16mg

Vitamin B1

13%0.16mg

Thiamine

0.16 mgvs0.16 mg

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

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10.8%0.14mg

Vitamin B2

5.3%0.069mg

Riboflavin

0.14 mgvs0.069 mg

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

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31%5mg

Vitamin B3

3.23%0.52mg

Niacin, nicotinic acid, niacinamide

5 mgvs0.52 mg

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

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25%1.25mg

Vitamin B5

5.23%0.26mg

Pantothenic acid

1.25 mgvs0.26 mg

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

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53%0.69mg

Vitamin B6

19%0.25mg

Pyridoxine

0.69 mgvs0.25 mg

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

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Vitamin B7

26.5%7.94μg

Biotin

NA μgvs7.94 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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31%124μg

Vitamin B9

11.2%45μg

Folates and Folic Acid

124 μgvs45 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

0.66%0.6mg

Ascorbic acid

41 mgvs0.6 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

2.14%0.32mg

Tocopherols and Tocotrienols

0.13 mgvs0.32 mg

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

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7.34%8.8μg

Vitamin K

1.03%1.24μg

Phytomenadione or phylloquinone

8.8 μgvs1.24 μg

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

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Minerals

Baked White Potatoesvs Walnuts

3.26%32.6mg

Calcium

4.5%45mg

32.6 mgvs45 mg

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

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46%0.41mg

Copper

81%0.73mg

0.41 mgvs0.73 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

16.7%1.33mg

2.1 mgvs1.33 mg

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

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21%88mg

Magnesium

17.3%72.5mg

88 mgvs72.5 mg

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

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26.8%0.62mg

Manganese

68%1.57mg

0.62 mgvs1.57 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

21.4%9.63μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs9.63 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35%245mg

Phosphorus

22.7%159mg

245 mgvs159 mg

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

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52%1774mg

Potassium

5.95%202mg

1774 mgvs202 mg

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

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2.96%1.63μg

Selenium

4.1%2.25μg

1.63 μgvs2.25 μg

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

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1.52%23mg

Sodium

0.061%0.92mg

23 mgvs0.92 mg

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

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10.4%1.14mg

Zinc

13%1.4mg

1.14 mgvs1.4 mg

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

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6.65%246g

Water

0.05%1.87g

246 gvs1.87 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 Walnuts:

Baked Whole White Potatoes have 2 times more Vitamin B2, 9.7 times more Vitamin B3, 4.8 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9, 68.9 times more Vitamin C and 7.1 times more Vitamin K than English Walnuts.
Both Baked Whole White Potatoes and English Walnuts have similar amounts of Vitamin B1 per 300 kcal.
Both Baked Whole White Potatoes as well as English Walnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Walnuts:

Baked Whole White Potatoes have 1.6 times more Iron, 1.2 times more Magnesium, 1.5 times more Phosphorus, 8.8 times more Potassium and 131.7 times more Water than English Walnuts.
While English Walnuts contain 1.4 times more Calcium, 1.8 times more Copper, 2.5 times more Manganese and 1.4 times more Selenium than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and English Walnuts have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 10.9 times more Carbohydrate, 4.2 times more Sugars and 2.2 times more Fiber than English Walnuts.
While English Walnuts contain 61.2 times more Fat, 21.5 times more Saturated Fat, 85.2 times more Omega 3 and 109.4 times more Omega 6 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and English Walnuts have similar amounts of Energy and Protein per 300 kcal.
Both Baked Whole White Potatoes as well as English Walnuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked White PotatoesVS Baked Red PotatoesWalnutsVS Baked Red PotatoesBaked White PotatoesVS Glazed WalnutsWalnutsVS Glazed Walnuts

Compare Foods

Comparing Nutrients in 300 calories Baked White PotatoesVS Walnuts

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: