Comparing Nutrients in 100 calories Raw European ChestnutsVS Baked Red Potatoes

Weight per 100 calories

Raw European Chestnuts

47g

Baked Red Potatoes

115g

Raw European Chestnuts have 2.4 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Raw European Chestnuts or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Raw European Chestnuts

10%

85%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Raw European Chestnutsvs 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 .

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1.1%1.06g

Fat

0.18%0.17g

1.06 gvs0.17 g

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

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0.62%0.2g

Saturated Fat

0.14%0.046g

0.2 gvs0.046 g

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

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2.8%0.045g

Omega 3

1.08%0.017g

0.045 gvs0.017 g

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

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2.2%0.37g

Omega 6

0.33%0.056g

0.37 gvs0.056 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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16.4%21.4g

Carbohydrate

17.3%22.5g

21.4 gvs22.5 g

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

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Sugars

2.27%1.64g

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

NA gvs1.64 g

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

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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]

NA gvs0.51 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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10%3.8g

Fiber

5.44%2.07g

3.8 gvs2.07 g

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

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2.03%1.14g

Protein

4.72%2.64g

1.14 gvs2.64 g

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

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Vitamins

Raw European Chestnutsvs Baked Red Potatoes

0.052%0.47μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0.47 μgvs1.15 μg

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

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9.3%0.11mg

Vitamin B1

6.9%0.083mg

Thiamine

0.11 mgvs0.083 mg

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

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6.07%0.079mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.079 mgvs0.057 mg

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

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3.46%0.55mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.55 mgvs1.83 mg

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

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4.78%0.24mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.24 mgvs0.39 mg

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

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13.6%0.18mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.18 mgvs0.24 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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7.28%29μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

29 μgvs31 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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22.4%20mg

Vitamin C

16%14.5mg

Ascorbic acid

20 mgvs14.5 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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Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

NA mgvs0.092 mg

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

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Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

NA μgvs3.2 μg

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

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Minerals

Raw European Chestnutsvs Baked Red Potatoes

1.27%12.7mg

Calcium

1.03%10.3mg

12.7 mgvs10.3 mg

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

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23.3%0.21mg

Copper

22.2%0.2mg

0.21 mgvs0.2 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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5.93%0.47mg

Iron

10%0.8mg

0.47 mgvs0.8 mg

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

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3.58%15mg

Magnesium

7.66%32mg

15 mgvs32 mg

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

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19.4%0.45mg

Manganese

8.65%0.2mg

0.45 mgvs0.2 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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6.24%43.7mg

Phosphorus

12%82.8mg

43.7 mgvs82.8 mg

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

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7.15%243mg

Potassium

18.4%626mg

243 mgvs626 mg

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

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Selenium

NA μgvsNA μg

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

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0.094%1.4mg

Sodium

0.92%13.8mg

1.4 mgvs13.8 mg

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

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2.2%0.24mg

Zinc

4.18%0.46mg

0.24 mgvs0.46 mg

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

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0.62%23g

Water

2.4%88g

23 gvs88 g

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

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Lets compare vitamin content per 100 calories of Raw European Chestnuts vs Baked Red Potatoes:

Raw European Chestnuts have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.4 times more Vitamin C than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw European Chestnuts.
Both Raw European Chestnuts and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 100 kcal.
Both Raw European Chestnuts 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 Raw European Chestnuts vs Baked Red Potatoes:

Raw European Chestnuts have 1.2 times more Calcium and 2.2 times more Manganese than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 2.6 times more Potassium, 1.9 times more Zinc and 3.9 times more Water than Raw European Chestnuts.
Both Raw European Chestnuts and Baked Whole Red Potatoes have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw European Chestnuts have 6.2 times more Fat, 2.6 times more Omega 3, 6.7 times more Omega 6 and 1.8 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.3 times more Protein than Raw European Chestnuts.
Both Raw European Chestnuts and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw European Chestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Raw European ChestnutsVS Peeled European ChestnutsBaked Red PotatoesVS Peeled European ChestnutsRaw European ChestnutsVS 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 Raw European ChestnutsVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Raw European Chestnuts or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: