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Comparing Nutrients in 100 grams Cashew NutsVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Cashew Nuts
12%
67%
21%
Baked White Potatoes
9%
1%
90%
100 g ▼

Macro Nutrients

19%553kcal
Energy
3.17%92kcal
553 kcalvs92 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
45.2%44g
Fat
0.15%0.15g
44 gvs0.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
24.3%7.8g
Saturated Fat
0.13%0.04g
7.8 gvs0.04 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
3.88%0.062g
Omega 3
0.94%0.015g
0.062 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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45.8%7.8g
Omega 6
0.29%0.049g
7.8 gvs0.049 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 .

Find Nuts and Seeds rich in Cholesterol
23.2%30g
Carbohydrate
16.2%21g
30 gvs21 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
8.15%5.9g
Sugars
2.1%1.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.9 gvs1.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.069%0.05g
Fructose
0.5%0.36g
≤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]
0.05 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.05g
Glucose
%0.63g
0.05 gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%5.8g
Sucrose
%0.4g
5.8 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
8.7%3.3g
Fiber
5.53%2.1g
3.3 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
32.5%18.2g
Protein
3.75%2.1g
18.2 gvs2.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
0 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
35.3%0.42mg
Vitamin B1
4%0.048mg
Thiamine
0.42 mgvs0.048 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
4.46%0.058mg
Vitamin B2
3.3%0.043mg
Riboflavin
0.058 mgvs0.043 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
6.64%1.06mg
Vitamin B3
9.55%1.53mg
Niacin, nicotinic acid, niacinamide
1.06 mgvs1.53 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
17.3%0.86mg
Vitamin B5
7.66%0.38mg
Pantothenic acid
0.86 mgvs0.38 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
32%0.42mg
Vitamin B6
16.2%0.21mg
Pyridoxine
0.42 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
6.25%25μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
25 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.56%0.5mg
Vitamin C
14%12.6mg
Ascorbic acid
0.5 mgvs12.6 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
6%0.9mg
Vitamin E
0.27%0.04mg
Tocopherols and Tocotrienols
0.9 mgvs0.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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28.4%34μg
Vitamin K
2.25%2.7μg
Phytomenadione or phylloquinone
34 μgvs2.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.7%37mg
Calcium
1%10mg
37 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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244%2.2mg
Copper
14%0.13mg
2.2 mgvs0.13 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 .

Find Nuts and Seeds rich in Fluoride
83.5%6.68mg
Iron
8%0.64mg
6.68 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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69.5%292mg
Magnesium
6.43%27mg
292 mgvs27 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
72%1.66mg
Manganese
8.2%0.19mg
1.66 mgvs0.19 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 .

Find Nuts and Seeds rich in Molybdenum
84.7%593mg
Phosphorus
10.7%75mg
593 mgvs75 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
19.4%660mg
Potassium
16%544mg
660 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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36%20μg
Selenium
0.91%0.5μg
20 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.8%12mg
Sodium
0.47%7mg
12 mgvs7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
52.5%5.8mg
Zinc
3.2%0.35mg
5.8 mgvs0.35 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.14%5.2g
Water
2.04%75.4g
5.2 gvs75.4 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 grams of Cashew Nuts vs Baked White Potatoes:
Comparing minerals per 100 grams for Cashew Nuts vs Baked White Potatoes:
Comparison of macro-nutrients per 100 grams:



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