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Comparing Nutrients in 100 calories Roasted Japanese ChestnutsVSBaked 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 kcal ▼RDA for Men 19-50 years ▼
Roasted Japanese ChestnutsBaked White Potatoes
Vitamin A
0.22%
0.12%
2 μg1.1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
18%
4.17%
0.22 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
NA
3.85%
NA mg0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
2.2%
10%
0.35 mg1.66 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
16%
17.7%
0.21 mg0.23 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
15.6%
15%
14 mg13.7 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
NA
2.44%
NA μg2.93 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
7.25%
10%
29 μg41 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 kcal ▼RDA for Men 19-50 years ▼
Roasted Japanese ChestnutsBaked White Potatoes
Calcium
1.7%
1.1%
17 mg11 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
40%
15.6%
0.36 mg0.14 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
13%
8.75%
1.04 mg0.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
7.6%
6.9%
32 mg29 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
44.8%
9.13%
1.03 mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
6.57%
11.6%
46 mg81.5 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
6.24%
17%
212 mg591 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
NA
0.98%
NA μg0.54 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
0.63%
0.51%
9.45 mg7.6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
6.45%
3.45%
0.71 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Japanese Chestnuts vs Baked White Potatoes:
Roasted Japanese Chestnuts have 4.4 times more Thiamine than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.7 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 1.5 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 4.9 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 kcal ▼RDA for Men 19-50 years ▼
Roasted Japanese ChestnutsBaked White Potatoes
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
0.41%
0.16%
0.4 g0.16 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
2.64%
4.1%
1.48 g2.3 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
17%
17.7%
22 g23 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
NA
2.3%
NA g1.66 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
NA
6.05%
NA g2.3 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
0.19%
0.13%
0.06 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
0.63%
1.25%
0.01 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
0.53%
0.29%
0.09 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
0.68%
2.2%
25 g82 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 calories:
Baked Whole White Potatoes contain 1.6 times more Protein, 2 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 Energy and Carbohydrate 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.