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Compare Nutrients in 100 Calories Roasted Japanese ChestnutsVS Baked White Potatoes

Weight per 100 Calories

Roasted Japanese Chestnuts
49.8g
Baked White Potatoes
109g

Roasted Japanese Chestnuts have 2.2 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

ProteinsFatsCarbs

Roasted Japanese Chestnuts
6%
4%
90%
Baked White Potatoes
9%
1%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Roasted Japanese ChestnutsBaked White Potatoes
Vitamin A
0.22%
0.12%
1.99 μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
18.7%
4.33%
0.224 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
NA
3.6%
NA mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.18%
10%
0.348 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
16%
17.6%
0.208 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
15%
15%
13.93 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
7.34%
10%
29.353 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Roasted Japanese ChestnutsBaked White Potatoes
Calcium
1.74%
1.1%
17.413 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
40%
15%
0.363 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
13%
8.7%
1.045 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7.96%
7.34%
31.841 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
44.7%
8.9%
1.027 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
6.6%
11.6%
46.269 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
4.5%
12.6%
212.438 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%
9.453 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
6.46%
3.45%
0.711 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 Calories of Roasted Japanese Chestnuts vs Baked White Potatoes:
Roasted Japanese Chestnuts have 4.3 times more Thiamine than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.8 times more Vitamin B3 and 1.4 times more Folate than Roasted Japanese Chestnuts. Both Roasted Japanese Chestnuts and Baked Whole White Potatoes have similar amounts of Vitamin B6 and Vitamin C per 100 kcal.Both Roasted Japanese Chestnuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 Calories for Roasted Japanese Chestnuts vs Baked White Potatoes:
Roasted Japanese Chestnuts have 1.6 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 5 times more Manganese and 1.9 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.8 times more Phosphorus and 2.8 times more Potassium than Roasted Japanese Chestnuts. Both Roasted Japanese Chestnuts and Baked Whole White Potatoes have similar amounts of Magnesium per 100 kcal.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Roasted Japanese ChestnutsBaked White Potatoes
Fat
0.41%
0.17%
0.398 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
2.64%
4.08%
1.478 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17%
17.6%
22.453 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
0.18%
0.13%
0.059 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.63%
1%
0.01 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.55%
0.31%
0.093 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.67%
2.2%
24.826 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 1.5 times more Protein, 1.6 times more Omega 3 and 3.3 times more Water than Roasted Japanese Chestnuts. Both Roasted Japanese Chestnuts and Baked Whole White Potatoes have similar amounts of Carbohydrate and Energy per 100 kcal.Both Roasted Japanese Chestnuts as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 kcal.