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Compare Nutrients in 100 grams Cashew NutsVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Cashew Nuts
13%
71%
16%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Cashew NutsBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
35%
4%
0.423 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.46%
3.3%
0.058 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
6.64%
9.55%
1.062 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
32%
16%
0.417 mg0.211 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
0.56%
14%
0.5 mg12.6 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
6%
0.27%
0.9 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
28%
2.25%
34.1 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
6.25%
9.5%
25 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Cashew NutsBaked White Potatoes
Calcium
3.7%
1%
37 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
244%
14%
2.195 mg0.127 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
83.5%
8%
6.68 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
73%
6.75%
292 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
72%
8.2%
1.655 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
84.7%
10.7%
593 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
14%
11.6%
660 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
36%
0.91%
19.9 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.8%
0.47%
12 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
52.5%
3.2%
5.78 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Cashew Nuts vs Baked White Potatoes:
Raw Cashew Nuts have 8.8 times more Thiamine, 1.3 times more Vitamin B2, 2 times more Vitamin B6, 22.5 times more Vitamin E and 12.6 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 25.2 times more Vitamin C and 1.5 times more Folate than Raw Cashew Nuts.

Comparing minerals per 100 grams for Cashew Nuts vs Baked White Potatoes:
Raw Cashew Nuts have 3.7 times more Calcium, 17.3 times more Copper, 10.4 times more Iron, 10.8 times more Magnesium, 8.8 times more Manganese, 7.9 times more Phosphorus, 1.2 times more Potassium, 39.8 times more Selenium and 16.5 times more Zinc than Baked Whole White Potatoes.

Macro Nutrients

100gRDA for Men 19-30 years
Cashew NutsBaked White Potatoes
Fat
45%
0.15%
43.85 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
32.5%
3.75%
18.22 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
23%
16%
30.19 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
19%
3.17%
553 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
8.15%
2.1%
5.91 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
8.7%
5.53%
3.3 g2.1 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
24%
0.13%
7.783 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
3.88%
0.94%
0.062 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
45.8%
0.29%
7.782 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.14%
2.04%
5.2 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Cashew Nuts have 292.3 times more Fat, 8.7 times more Protein, 1.4 times more Carbohydrate, 6 times more Energy, 3.9 times more Sugars, 1.6 times more Fiber, 194.6 times more Saturated Fat, 4.1 times more Omega 3 and 158.8 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 14.5 times more Water than Raw Cashew Nuts.