Comparing Nutrients in 14 ounces Baked White Potatoes VS Human Breast Milk

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Human Breast Milk	6%	55%	39%

Macro Nutrients

	Baked White Potatoes	Human Breast Milk	Recommended Dietary Allowance
Energy	12.6% 365kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	25% 7.98g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	8.73% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	19% 55.6mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	21% 27.3g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	37.7% 27.3g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	0% 0g	38g per day for Men 19-50 years
Protein	15% 8.33g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Human Breast Milk	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	3.36% 0.044mg	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	37.7% 151μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	22% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Human Breast Milk	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	23% 0.21mg	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	31.8% 2.54mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	4.5% 0.1mg	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	42.5% 298mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.4% 347g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Human Breast Milk:

• Baked Whole White Potatoes have 3.4 times more Vitamin B1, 8.6 times more Vitamin B3, 1.7 times more Vitamin B5, 19.2 times more Vitamin B6, 7.6 times more Vitamin B9, 2.5 times more Vitamin C and 9 times more Vitamin K than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 61 times more Vitamin A and more Vitamin B12 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fluid Mature Human Breast Milk have similar amounts of Vitamin B2 per 14 oz.
• Both Baked Whole White Potatoes as well as Fluid Mature Human Breast Milk have insufficient amounts of Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Human Breast Milk:

• Baked Whole White Potatoes have 2.4 times more Copper, 21.3 times more Iron, 9 times more Magnesium, 7.3 times more Manganese, 5.4 times more Phosphorus, 10.7 times more Potassium and 2.1 times more Zinc than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 3.2 times more Calcium, 3.6 times more Selenium and 2.4 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Fluid Mature Human Breast Milk have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.3 times more Energy, 3.1 times more Carbohydrate, more Fiber and 2 times more Protein than Fluid Mature Human Breast Milk.
• While Fluid Mature Human Breast Milk contains 29.2 times more Fat, 50.3 times more Saturated Fat, 3.5 times more Omega 3, 7.6 times more Omega 6, more Cholesterol and 4.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Fluid Mature Human Breast Milk have insufficient amounts of Glucose and Sucrose in 14 oz.