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

Weight per 100 calories

• Baked White Potatoes: 109g
• Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2: 323g

Baked White Potatoes have 3 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 White Potatoes or Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	3%	60%	37%

Macro Nutrients

	Baked White 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	0.17% 0.16g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	7.25% 9.4g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	0% 0g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	22.6% 203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	10.3% 41.3μg	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	15.2% 13.7mg	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	0.29% 0.043mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2	Recommended Dietary Allowance
Calcium	1.1% 11mg	60.6% 606mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	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	8.7% 0.7mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	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	11.6% 81.5mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	1.8% 61.3mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	4.1% 61.3mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.2% 82g	8.24% 305g	3700g per day for Men 19-50 years

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

• Baked Whole White 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 187 times more Vitamin A, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White 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 White Potatoes vs Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2:

• Baked Whole White Potatoes have more Copper, more Magnesium, more Phosphorus, 9.6 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 55.8 times more Calcium, 1.4 times more Iron, 8.1 times more Sodium and 3.7 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have more Omega 3, 2.4 times more Carbohydrate, more Fiber and 3.4 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 41.2 times more Fat, 154.5 times more Saturated Fat and 4.8 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sweetened Coconut Milk, Fortified With Calcium, Vitamins A, B12, D2 have similar amounts of Energy per 100 kcal.
• Both Baked Whole White 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.