Comparing Nutrients in 14 ounces Baked Potato Flesh VS Dried Oriental Radishes

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dried Oriental Radishes	11%	2%	87%

Macro Nutrients

	Baked Potato Flesh	Dried Oriental Radishes	Recommended Dietary Allowance
Energy	12.7% 369kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	193% 252g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	204% 148g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	250% 95g	38g per day for Men 19-50 years
Protein	14% 7.78g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dried Oriental Radishes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	147% 7.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	189% 2.45mg	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	8.93% 35.7μg	293% 1171μg	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	56.4% 51mg	0% 0mg	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	1.06% 0.16mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dried Oriental Radishes	Recommended Dietary Allowance
Calcium	2% 20mg	250% 2496mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	719% 6.47mg	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	17.4% 1.4mg	334% 26.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	93% 2.14mg	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	28.3% 198mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	408% 13867mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	8.1% 299g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Dried Oriental Radishes per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Dried Oriental Radishes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Dried Oriental Radishes:

• 14 ounces of Baked Potato Flesh have more Vitamin C than Dried Oriental Radishes.
• While 14 oz of Dried Oriental Radishes contain 2.6 times more Vitamin B1, 32.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.3 times more Vitamin B5, 2.1 times more Vitamin B6, 32.8 times more Vitamin B9 and 15 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 14 ounces of Dried Oriental Radishes have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Dried Oriental Radishes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Dried Oriental Radishes:

• 14 ounces of Baked Potato Flesh have 3.8 times more Water than Dried Oriental Radishes.
• While 14 oz of Dried Oriental Radishes contain 125.8 times more Calcium, 7.6 times more Copper, 19.2 times more Iron, 6.8 times more Magnesium, 3.3 times more Manganese, 4.1 times more Phosphorus, 8.9 times more Potassium, 55.6 times more Sodium and 7.3 times more Zinc than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Baked Potatoes Flesh no Salt as well as Dried Oriental Radishes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Oriental Radishes contain 2.9 times more Energy, 20.6 times more Omega 3, 2.9 times more Carbohydrate, 22 times more Sugars, 15.9 times more Fiber and 4 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Dried Oriental Radishes provide inadequate amounts of Omega 6 in 14 ounces.