Comparing Nutrients in 100 calories Baked Red Potatoes VS Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2

Weight per 100 calories

• Baked Red Potatoes: 115g
• Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2: 323g

Baked Red Potatoes have 2.8 times more energy per 100g than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2. It has average energy density when compared to other foods. Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 having low energy density.

Which food has more nutrients per 100 calories - Baked Red Potatoes or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Baked Red Potatoes	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	7.25% 9.4g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	11% 8.06g	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	0.7% 0.51g	NA	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	0% 0g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	22.6% 203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	0% 0mg	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	7.76% 31μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	168% 4.03μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22.6% 135IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	60.6% 606mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	0% 0mg	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	10% 0.8mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	NA	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	12% 82.8mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	1.8% 61.3mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	4.1% 61.3mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.4% 88g	8.24% 305g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Baked Whole Red Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 176.8 times more Vitamin A, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Baked Red Potatoes vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Baked Whole Red Potatoes have more Copper, more Magnesium, more Phosphorus, 10.2 times more Potassium and more Zinc than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 58.6 times more Calcium, 4.4 times more Sodium and 3.5 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole Red Potatoes have more Omega 3, 2.4 times more Carbohydrate, more Fiber and 3.9 times more Protein than Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2.
• While Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 contain 38.9 times more Fat, 146.1 times more Saturated Fat and 4.9 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Energy per 100 kcal.
• Both Baked Whole Red Potatoes as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.