Comparing Nutrients in 100 calories Baked Potato Flesh VS Canned Tamarind Nectar

Weight per 100 calories

• Baked Potato Flesh: 108g
• Canned Tamarind Nectar: 175g

Baked Potato Flesh has 1.6 times more energy per 100g than Canned Tamarind Nectar. It has average energy density when compared to other foods. Canned Tamarind Nectar having low energy density.

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Canned Tamarind Nectar?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Baked Potato Flesh	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	20% 26g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	30.7% 22.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	14.7% 10.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 10.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	4.24% 1.6g	2.3% 0.88g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	0.28% 0.16g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Canned Tamarind Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	0.44% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	0.4% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	0.94% 0.012mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.68μg	0.44% 1.75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.3% 13.8mg	14% 12.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	0.15% 0.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	0.54% 5.38mg	1.75% 17.5mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	2.73% 0.025mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.7% 0.38mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	7.53% 0.17mg	1.53% 0.035mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.7% 53.8mg	0.5% 3.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	1.4% 47.4mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.32μg	NA	55μg per day for Men 19-50 years
Sodium	0.36% 5.38mg	0.82% 12.3mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	0.32% 0.035mg	11mg per day for Men 19-50 years
Water	2.2% 81g	4.03% 149g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Canned Tamarind Nectar Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Canned Tamarind Nectar?

Lets compare vitamin content per 100 calories of Baked Potato Flesh vs Canned Tamarind Nectar:

• 100 calories of Baked Potato Flesh have 21.5 times more Vitamin B1, 12.2 times more Vitamin B3, 9.2 times more Vitamin B5, 26.4 times more Vitamin B6 and 5.5 times more Vitamin B9 than Canned Tamarind Nectar.
• Both Baked Potato Flesh and Canned Tamarind Nectar provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Canned Tamarind Nectar have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Canned Tamarind Nectar have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Baked Potato Flesh vs Canned Tamarind Nectar:

• 100 calories of Baked Potato Flesh have 9.4 times more Copper, 3.8 times more Magnesium, 4.9 times more Manganese, 15.3 times more Phosphorus, 8.9 times more Potassium and 8.9 times more Zinc than Canned Tamarind Nectar.
• While 100 kcal of Canned Tamarind Nectar contain 3.5 times more Iron and 1.8 times more Water than Baked Potatoes Flesh no Salt.
• 100 calories of Canned Tamarind Nectar lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Baked Potatoes Flesh no Salt as well as Canned Tamarind Nectar lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Potato Flesh have 1.8 times more Fiber and 13.3 times more Protein than Canned Tamarind Nectar.
• While 100 kcal of Canned Tamarind Nectar contain 12.2 times more Sugars than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Canned Tamarind Nectar offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Tamarind Nectar provide inadequate amounts of Protein