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Compare Nutrients in 100 Calories Dried Japanese ChestnutsVS Baked White Potatoes

Weight per 100 Calories

Dried Japanese Chestnuts
28g
Baked White Potatoes
109g

Dried Japanese Chestnuts have 3.9 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

ProteinsFatsCarbs

Dried Japanese Chestnuts
6%
3%
91%
Baked White Potatoes
9%
1%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBaked White Potatoes
Vitamin A
0.12%
0.12%
1.111 μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
18.6%
4.33%
0.223 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
8.15%
3.6%
0.106 mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.08%
10%
0.972 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
14%
17.6%
0.183 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
19%
15%
17.028 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
NA
0.29%
NA mg0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.45%
NA μg2.935 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
7.57%
10%
30.278 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBaked White Potatoes
Calcium
2%
1.1%
20 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
40%
15%
0.364 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
11.7%
8.7%
0.939 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8%
7.34%
31.944 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
45%
8.9%
1.031 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.7%
11.6%
46.944 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.54%
12.6%
213.333 mg591.304 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
NA
0.99%
NA μg0.543 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.63%
0.51%
9.444 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.5%
3.45%
0.714 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Dried Japanese Chestnuts vs Baked White Potatoes:
Dried Japanese Chestnuts have 4.3 times more Thiamine, 2.3 times more Vitamin B2 and 1.2 times more Vitamin C than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.4 times more Folate than Dried Japanese Chestnuts. Both Dried Japanese Chestnuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 Calories for Dried Japanese Chestnuts vs Baked White Potatoes:
Dried Japanese Chestnuts have 1.8 times more Calcium, 2.6 times more Copper, 1.3 times more Iron, 5 times more Manganese and 1.9 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Phosphorus and 2.8 times more Potassium than Dried Japanese Chestnuts. Both Dried Japanese Chestnuts and Baked Whole White Potatoes have similar amounts of Magnesium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Dried Japanese ChestnutsBaked White Potatoes
Fat
0.35%
0.17%
0.344 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.6%
4.08%
1.458 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
17.6%
22.619 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
NA
2.3%
NA g1.663 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
6%
NA 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
0.16%
0.13%
0.051 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.56%
1%
0.009 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.47%
0.31%
0.08 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.07%
2.2%
2.767 g81.989 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 Calories:
Baked Whole White Potatoes contain 1.6 times more Protein, 1.8 times more Omega 3 and 29.6 times more Water than Dried Japanese Chestnuts. Both Dried Japanese Chestnuts and Baked Whole White Potatoes have similar amounts of Carbohydrate and Energy per 100 kcal.Both Dried Japanese Chestnuts as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 kcal.