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Comparing Nutrients in 100 calories Dried Japanese ChestnutsVS Baked Red Potatoes

Weight per 100 calories

Dried Japanese Chestnuts
28g
Baked Red Potatoes
115g

Dried Japanese Chestnuts have 4.1 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Dried Japanese Chestnuts or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Dried Japanese Chestnuts
6%
3%
91%
Baked Red Potatoes
10%
2%
88%
100 kcal ▼

Macro Nutrients

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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0.36%0.34g
Fat
0.18%0.17g
0.34 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.16%0.051g
Saturated Fat
0.14%0.046g
0.051 gvs0.046 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.54%0.009g
Omega 3
1.08%0.017g
0.009 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.47%0.08g
Omega 6
0.33%0.056g
0.08 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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17.4%22.6g
Carbohydrate
17.3%22.5g
22.6 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
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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NA
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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NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.52g
NA gvs0.52 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Fiber
5.44%2.07g
NA gvs2.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.6%1.46g
Protein
4.72%2.64g
1.46 gvs2.64 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.12%1.1μg
Vitamin A
0.13%1.15μg
RAE, retinol activity equivalents
1.1 μgvs1.15 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.6%0.22mg
Vitamin B1
6.9%0.083mg
Thiamine
0.22 mgvs0.083 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.1%0.11mg
Vitamin B2
4.42%0.057mg
Riboflavin
0.11 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.08%0.97mg
Vitamin B3
11.5%1.83mg
Niacin, nicotinic acid, niacinamide
0.97 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
2.67%0.13mg
Vitamin B5
7.84%0.39mg
Pantothenic acid
0.13 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%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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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.57%30.3μg
Vitamin B9
7.76%31μg
Folates and Folic Acid
30.3 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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19%17mg
Vitamin C
16%14.5mg
Ascorbic acid
17 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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NA
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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NA
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

2%20mg
Calcium
1.03%10.3mg
20 mgvs10.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.5%0.36mg
Copper
22.2%0.2mg
0.36 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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11.7%0.94mg
Iron
10%0.8mg
0.94 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.6%32mg
Magnesium
7.66%32mg
32 mgvs32 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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45%1.03mg
Manganese
8.65%0.2mg
1.03 mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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6.7%47mg
Phosphorus
12%82.8mg
47 mgvs82.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.27%213mg
Potassium
18.4%626mg
213 mgvs626 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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

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0.63%9.44mg
Sodium
0.92%13.8mg
9.44 mgvs13.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg
Zinc
4.18%0.46mg
0.71 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.075%2.77g
Water
2.4%88g
2.77 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 Dried Japanese Chestnuts vs Baked Red Potatoes:
Comparing minerals per 100 calories for Dried Japanese Chestnuts vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: