Comparing Nutrients in 14 ounces Coconut VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Coconut	4%	80%	16%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Coconut	Baked Red Potatoes	Recommended Dietary Allowance
Energy	48.4% 1405kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	368% 118g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.54% 1.45g	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	46.5% 60.4g	60% 77.8g	130g per day for Men 19-50 years
Sugars	34% 24.7g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	94% 35.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Coconut	Baked Red 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	22% 0.26mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	64.7% 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	25.8% 103μg	26.8% 107μg	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	14.6% 13mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Coconut	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	76.7% 0.69mg	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	121% 9.64mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	30% 0.69mg	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	64% 448mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.04% 187g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Coconut vs Baked Red Potatoes:

• Raw Coconut Meat has 3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Vitamin B2, 3 times more Vitamin B3, 3.9 times more Vitamin B6, 3.8 times more Vitamin C and 14 times more Vitamin K than Raw Coconut Meat.
• Both Raw Coconut Meat and Baked Whole Red Potatoes have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Coconut Meat as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Coconut vs Baked Red Potatoes:

• Raw Coconut Meat has 1.6 times more Calcium, 2.5 times more Copper, 3.5 times more Iron, 8.7 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Sodium and 2.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Potassium and 1.6 times more Water than Raw Coconut Meat.
• Both Raw Coconut Meat and Baked Whole Red Potatoes have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Coconut Meat has 4.1 times more Energy, 223.3 times more Fat, 742.5 times more Saturated Fat, 7.5 times more Omega 6, 4.4 times more Sugars, 5 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Raw Coconut Meat.
• Both Raw Coconut Meat as well as Baked Whole Red Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.