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Compare Nutrients in 100 grams Raw European ChestnutsVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Raw European Chestnuts
5%
10%
85%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Raw European ChestnutsBaked White Potatoes
Vitamin A
0.11%
0.11%
1 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
20%
4%
0.238 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
13%
3.3%
0.168 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
7.37%
9.55%
1.179 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
29%
16%
0.376 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
47.8%
14%
43 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
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
15.5%
9.5%
62 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Raw European ChestnutsBaked White Potatoes
Calcium
2.7%
1%
27 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
49.7%
14%
0.447 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
12.6%
8%
1.01 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8%
6.75%
32 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
41%
8.2%
0.952 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
13%
10.7%
93 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
11%
11.6%
518 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
NA
0.91%
NA μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.2%
0.47%
3 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.73%
3.2%
0.52 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Raw European Chestnuts vs Baked White Potatoes:
Raw European Chestnuts have 5 times more Thiamine, 3.9 times more Vitamin B2, 1.8 times more Vitamin B6, 3.4 times more Vitamin C and 1.6 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Vitamin B3 than Raw European Chestnuts. Both Raw European Chestnuts as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100g.

Comparing minerals per 100 grams for Raw European Chestnuts vs Baked White Potatoes:
Raw European Chestnuts have 2.7 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 5 times more Manganese, 1.2 times more Phosphorus and 1.5 times more Zinc than Baked Whole White Potatoes. Both Raw European Chestnuts and Baked Whole White Potatoes have similar amounts of Magnesium and Potassium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Raw European ChestnutsBaked White Potatoes
Fat
2.33%
0.15%
2.26 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.32%
3.75%
2.42 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
35%
16%
45.54 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
7.34%
3.17%
213 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
21%
5.53%
8.1 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
1.33%
0.13%
0.425 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5.94%
0.94%
0.095 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
4.7%
0.29%
0.798 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.3%
2.04%
48.65 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw European Chestnuts have 15.1 times more Fat, 2.2 times more Carbohydrate, 2.3 times more Energy, 3.9 times more Fiber, 10.6 times more Saturated Fat, 6.3 times more Omega 3 and 16.3 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.6 times more Water than Raw European Chestnuts. Both Raw European Chestnuts and Baked Whole White Potatoes have similar amounts of Protein per 100g.