Comparing Nutrients in 14 ounces Boiled Potato Flesh, Cooked In Skin VS Sweetener, syrup, agave

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Sweetener, syrup, agave	0%	1%	99%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Sweetener, syrup, agave	Recommended Dietary Allowance
Energy	12% 345kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	233% 303g	130g per day for Men 19-50 years
Sugars	5% 3.6g	372% 270g	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	1.6% 1.15g	304% 221g	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	% 1.35g	% 49.2g	g per day for Men 19-50 years
Sucrose	% 0.75g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Sweetener, syrup, agave	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	71.4% 0.93mg	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	9.92% 39.7μg	29.8% 119μg	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	57.3% 51.6mg	75% 67.5mg	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	0.26% 0.04mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	74.4% 89.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Sweetener, syrup, agave	Recommended Dietary Allowance
Calcium	2% 20mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	4.9% 196μg	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	15.4% 1.23mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	0.86% 0.02mg	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	25% 175mg	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	44.2% 1504mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	8.26% 306g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Sweetener, syrup, agave per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Potato Flesh, Cooked In Skin versus 14 oz of Sweetener, syrup, agave to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Potato Flesh, Cooked In Skin vs Sweetener, syrup, agave:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 2.1 times more Vitamin B3 and 1.3 times more Vitamin B6 than Sweetener, syrup, agave.
• While 14 oz of Sweetener, syrup, agave contain 8.3 times more Vitamin B2, 3 times more Vitamin B9, 1.3 times more Vitamin C, 98 times more Vitamin E and 10.2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Sweetener, syrup, agave provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sweetener, syrup, agave have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Potato Flesh, Cooked In Skin vs Sweetener, syrup, agave:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 20.9 times more Copper, 3.4 times more Iron, 22 times more Magnesium, 27.6 times more Manganese, 44 times more Phosphorus, 94.8 times more Potassium, 30 times more Zinc and 3.4 times more Water than Sweetener, syrup, agave.
• While 14 oz of Sweetener, syrup, agave contain 5.7 times more Selenium than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• 14 ounces of Sweetener, syrup, agave lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sweetener, syrup, agave lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Potato Flesh, Cooked In Skin have 9 times more Fiber and 20.8 times more Protein than Sweetener, syrup, agave.
• While 14 oz of Sweetener, syrup, agave contain 3.6 times more Energy, 3.8 times more Carbohydrate, 74.8 times more Sugars and 191.7 times more Fructose than Boiled Potato Flesh, Cooked In Skin without Salt.
• 14 ounces of Sweetener, syrup, agave provide inadequate amounts of Fiber and Protein
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sweetener, syrup, agave provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.