Comparing Nutrients in 14 ounces Baked Red Potatoes VS Creamed Dried Coconut Meat

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Creamed Dried Coconut Meat	3%	85%	12%

Macro Nutrients

	Baked Red Potatoes	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Energy	12% 345kcal	94% 2715kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	283% 274g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	760% 243g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	17.7% 3g	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	65.7% 85.4g	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	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	93% 1.2mg	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	8.93% 35.7μg	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	6.6% 5.95mg	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	Creamed Dried Coconut Meat	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	356% 3.2mg	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	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	480% 11mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	64.3% 2187mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.18% 6.63g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.6 times more Vitamin B3, 3 times more Vitamin B9 and 8.4 times more Vitamin C than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 2 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Creamed Dried Coconut Meat have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Whole Red Potatoes as well as Creamed Dried Coconut Meat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Baked Whole Red Potatoes have 45.9 times more Water than Creamed Dried Coconut Meat.
• While Creamed Dried Coconut Meat contains 2.9 times more Calcium, 4.6 times more Copper, 4.8 times more Iron, 3.3 times more Magnesium, 16.1 times more Manganese, 2.9 times more Phosphorus, 3.1 times more Sodium and 5.1 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Creamed Dried Coconut Meat have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Creamed Dried Coconut Meat contains 7.9 times more Energy, 460.5 times more Fat, 1531.4 times more Saturated Fat, 15.4 times more Omega 6 and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Creamed Dried Coconut Meat have similar amounts of Carbohydrate per 14 oz.
• Both Baked Whole Red Potatoes as well as Creamed Dried Coconut Meat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.