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Compare Nutrients in 100 Calories Cashew NutsVS Baked White Potatoes

Weight per 100 Calories

Cashew Nuts
18g
Baked White Potatoes
109g

Cashew Nuts have 6 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

ProteinsFatsCarbs

Cashew Nuts
13%
71%
16%
Baked White Potatoes
9%
1%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Cashew NutsBaked White Potatoes
Vitamin A
0%
0.12%
0 μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
6.33%
4.33%
0.076 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0.77%
3.6%
0.01 mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
1.2%
10%
0.192 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
5.77%
17.6%
0.075 mg0.229 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.1%
15%
0.09 mg13.696 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.1%
0.29%
0.163 mg0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
5.14%
2.45%
6.166 μg2.935 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
1.13%
10%
4.521 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Cashew NutsBaked White Potatoes
Calcium
0.67%
1.1%
6.691 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
44%
15%
0.397 mg0.138 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
15%
8.7%
1.208 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
13%
7.34%
52.803 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
13%
8.9%
0.299 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
15%
11.6%
107.233 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.54%
12.6%
119.349 mg591.304 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
6.54%
0.99%
3.599 μg0.543 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.14%
0.51%
2.17 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
9.5%
3.45%
1.045 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Cashew Nuts vs Baked White Potatoes:
Raw Cashew Nuts have 1.5 times more Thiamine, 3.8 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.7 times more Vitamin B2, 8.7 times more Vitamin B3, 3.1 times more Vitamin B6, 152.2 times more Vitamin C and 9.1 times more Folate than Raw Cashew Nuts.

Comparing minerals per 100 Calories for Cashew Nuts vs Baked White Potatoes:
Raw Cashew Nuts have 2.9 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 6.6 times more Selenium and 2.8 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.6 times more Calcium and 5 times more Potassium than Raw Cashew Nuts.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Cashew NutsBaked White Potatoes
Fat
8.17%
0.17%
7.929 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
5.9%
4.08%
3.295 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
4.2%
17.6%
5.459 g22.913 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.47%
2.3%
1.069 g1.663 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.57%
6%
0.597 g2.283 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
4.4%
0.13%
1.407 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.69%
1%
0.011 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.28%
0.31%
1.407 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.03%
2.2%
0.94 g81.989 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Raw Cashew Nuts have 48.6 times more Fat, 1.4 times more Protein, 32.7 times more Saturated Fat and 26.5 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.2 times more Carbohydrate, 1.6 times more Sugars, 3.8 times more Fiber, 1.5 times more Omega 3 and 87.2 times more Water than Raw Cashew Nuts. Both Raw Cashew Nuts and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.