Comparing Nutrients in 14 ounces Baked White Potatoes VS Boiled Green Plantains

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Boiled Green Plantains	Recommended Dietary Allowance
Energy	12.6% 365kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	89% 116g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	12.3% 8.93g	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	1.9% 1.4g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 6.03g	g per day for Men 19-50 years
Fiber	22% 8.33g	27% 10.3g	38g per day for Men 19-50 years
Protein	15% 8.33g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	67% 0.87mg	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	47.6% 191μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	35.3% 0.32mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	19% 0.43mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	33.7% 1147mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.1% 299g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Boiled Green Plantains:

• Baked Whole White Potatoes have 3.9 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Green Plantains have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Boiled Green Plantains:

• Baked Whole White Potatoes have 3.3 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 1.7 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Boiled Green Plantains.
• Both Baked Whole White Potatoes and Boiled Green Plantains have similar amounts of Magnesium and Water per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled Green Plantains have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.9 times more Protein than Boiled Green Plantains.
• While Boiled Green Plantains contain 1.3 times more Energy, 1.7 times more Omega 3, 1.4 times more Carbohydrate and 1.5 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Green Plantains have similar amounts of Fiber per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled Green Plantains have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.