Comparing Nutrients in 14 ounces Cherimoya VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 298kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	70.5% 51g	8.38% 6.07g	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	34.4% 25g	1.97% 1.43g	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	% 23.5g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 1.6g	g per day for Men 19-50 years
Fiber	31.3% 12g	22% 8.33g	38g per day for Men 19-50 years
Protein	11% 6.23g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	64.4% 0.84mg	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	23% 91μg	37.7% 151μg	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	55.6% 50mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	56% 0.5mg	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	13.4% 1.07mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	32.6% 0.75mg	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	14.7% 103mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.5% 315g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cherimoya vs Baked White Potatoes:

• Raw Cherimoya has 2.1 times more Vitamin B1, 3 times more Vitamin B2, 1.2 times more Vitamin B6 and 6.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin C per 14 oz.
• Both Raw Cherimoya as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cherimoya vs Baked White Potatoes:

• Baked Whole White Potatoes contain 1.8 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium and 2.2 times more Zinc than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Cherimoya has 10.6 times more Omega 3, 8.4 times more Sugars, 17.4 times more Fructose and 1.4 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Protein than Raw Cherimoya.
• Both Raw Cherimoya and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Cherimoya as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.