Comparing Nutrients in 100 calories Cashew NutsVS Baked Red Potatoes

Weight per 100 calories

Cashew Nuts

18g

Baked Red Potatoes

115g

Cashew Nuts have 6.4 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Cashew Nuts or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Cashew Nuts

12%

67%

21%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Cashew Nutsvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Nuts and Seeds rich in Energy

8.17%7.93g

Fat

0.18%0.17g

7.93 gvs0.17 g

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

Find Nuts and Seeds rich in Fat

4.4%1.4g

Saturated Fat

0.14%0.046g

1.4 gvs0.046 g

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

Find Nuts and Seeds rich in Saturated Fat

0.7%0.011g

Omega 3

1.08%0.017g

0.011 gvs0.017 g

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

Find Nuts and Seeds rich in Omega 3

8.28%1.4g

Omega 6

0.33%0.056g

1.4 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

4.2%5.46g

Carbohydrate

17.3%22.5g

5.46 gvs22.5 g

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

Find Nuts and Seeds rich in Carbohydrate

1.47%1.07g

Sugars

2.27%1.64g

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

1.07 gvs1.64 g

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

Find Nuts and Seeds rich in Sugars

0.012%0.009g

Fructose

0.7%0.51g

≤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]

0.009 gvs0.51 g

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

Find Nuts and Seeds rich in Fructose

%0.009g

Glucose

%0.63g

0.009 gvs0.63 g

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

Find Nuts and Seeds rich in Glucose

%1.05g

Sucrose

%0.52g

1.05 gvs0.52 g

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

Find Nuts and Seeds rich in Sucrose

1.57%0.6g

Fiber

5.44%2.07g

0.6 gvs2.07 g

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

Find Nuts and Seeds rich in Fiber

5.9%3.3g

Protein

4.72%2.64g

3.3 gvs2.64 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Cashew Nutsvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

6.37%0.076mg

Vitamin B1

6.9%0.083mg

Thiamine

0.076 mgvs0.083 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

0.81%0.01mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.01 mgvs0.057 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

1.2%0.19mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs1.83 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.12%0.16mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.16 mgvs0.39 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.8%0.075mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.075 mgvs0.24 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

1.13%4.52μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

4.52 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.1%0.09mg

Vitamin C

16%14.5mg

Ascorbic acid

0.09 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

1.1%0.16mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.16 mgvs0.092 mg

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

Find Nuts and Seeds rich in Vitamin E

5.14%6.17μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

6.17 μgvs3.2 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Cashew Nutsvs Baked Red Potatoes

0.67%6.7mg

Calcium

1.03%10.3mg

6.7 mgvs10.3 mg

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

Find Nuts and Seeds rich in Calcium

44%0.4mg

Copper

22.2%0.2mg

0.4 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

15%1.2mg

Iron

10%0.8mg

1.2 mgvs0.8 mg

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

Find Nuts and Seeds rich in Iron

12.6%53mg

Magnesium

7.66%32mg

53 mgvs32 mg

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

Find Nuts and Seeds rich in Magnesium

13%0.3mg

Manganese

8.65%0.2mg

0.3 mgvs0.2 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

15.3%107mg

Phosphorus

12%82.8mg

107 mgvs82.8 mg

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

Find Nuts and Seeds rich in Phosphorus

3.5%119mg

Potassium

18.4%626mg

119 mgvs626 mg

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

Find Nuts and Seeds rich in Potassium

6.54%3.6μg

Selenium

3.6 μgvsNA μg

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

Find Nuts and Seeds rich in Selenium

0.14%2.17mg

Sodium

0.92%13.8mg

2.17 mgvs13.8 mg

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

Find Nuts and Seeds rich in Sodium

9.5%1.05mg

Zinc

4.18%0.46mg

1.05 mgvs0.46 mg

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

Find Nuts and Seeds rich in Zinc

0.025%0.94g

Water

2.4%88g

0.94 gvs88 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 100 calories of Cashew Nuts vs Baked Red Potatoes:

Raw Cashew Nuts have 1.8 times more Vitamin E and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 5.5 times more Vitamin B2, 9.5 times more Vitamin B3, 2.5 times more Vitamin B5, 3.2 times more Vitamin B6, 6.9 times more Vitamin B9 and 160.2 times more Vitamin C than Raw Cashew Nuts.
Both Raw Cashew Nuts and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 100 kcal.
Both Raw Cashew Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cashew Nuts vs Baked Red Potatoes:

Raw Cashew Nuts have 2 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 2.3 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Calcium, 5.2 times more Potassium and 93.7 times more Water than Raw Cashew Nuts.

Comparison of macro-nutrients per 100 calories:

Raw Cashew Nuts have 46 times more Fat, 30.6 times more Saturated Fat, 25 times more Omega 6 and 1.2 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Omega 3, 4.1 times more Carbohydrate, 1.5 times more Sugars and 3.5 times more Fiber than Raw Cashew Nuts.
Both Raw Cashew Nuts and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
Both Raw Cashew Nuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cashew NutsVS Cashew ButterBaked Red PotatoesVS Cashew ButterCashew NutsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Cashew NutsVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cashew Nuts or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: