Comparing Nutrients in 14 ounces Baked Red Potatoes VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Baked Red Potatoes	Potherb Jute	Recommended Dietary Allowance
Energy	12% 345kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	60% 77.8g	17.7% 23g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	NA	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Potherb Jute	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	123% 1103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	183% 2.4mg	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	26.8% 107μg	122% 488μg	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	163% 147mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Potherb Jute	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	82.6% 826mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	112% 1mg	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	34.7% 2.78mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	21.2% 0.49mg	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	41% 286mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	65.3% 2219mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.4% 348g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.3 times more Vitamin B3 and 4.7 times more Vitamin B5 than Raw Potherb Jute.
• While Raw Potherb Jute contains 278 times more Vitamin A, 1.8 times more Vitamin B1, 10.9 times more Vitamin B2, 2.8 times more Vitamin B6, 4.6 times more Vitamin B9 and 2.9 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Potherb Jute:

• Baked Whole Red Potatoes have 1.4 times more Manganese than Raw Potherb Jute.
• While Raw Potherb Jute contains 23.1 times more Calcium, 1.5 times more Copper, 6.8 times more Iron, 2.3 times more Magnesium and 2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Potherb Jute have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2.6 times more Energy and 3.4 times more Carbohydrate than Raw Potherb Jute.
• While Raw Potherb Jute contains 2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Potherb Jute have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.