Comparing Nutrients in 14 ounces Baked White Potatoes VS Baked Yellow Plantains

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Baked Yellow Plantains	Recommended Dietary Allowance
Energy	12.6% 365kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	126% 164g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	117% 84.7g	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	21% 15g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 54.4g	g per day for Men 19-50 years
Fiber	22% 8.33g	23% 8.73g	38g per day for Men 19-50 years
Protein	15% 8.33g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Baked Yellow Plantains	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	20% 179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	64% 0.83mg	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	52.6% 210μg	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	72.3% 65mg	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	1.06% 0.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	42.7% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Baked Yellow Plantains	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	19.4% 0.17mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	28.5% 0.65mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	55.7% 1893mg	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	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6% 222g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.2 times more Vitamin B3 than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 45 times more Vitamin A, 1.9 times more Vitamin B1, 3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 4.8 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Baked Yellow Plantains have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Whole White Potatoes as well as Baked Yellow Plantains have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Baked Whole White Potatoes have 3.3 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 2 times more Phosphorus, 1.7 times more Zinc and 1.4 times more Water than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.5 times more Magnesium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Baked Yellow Plantains have similar amounts of Manganese and Potassium per 14 oz.
• Both Baked Whole White Potatoes as well as Baked Yellow Plantains have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 1.4 times more Protein than Baked Yellow Plantains.
• While Baked Yellow Plantains contain 1.7 times more Energy, 2 times more Carbohydrate, 13.9 times more Sugars and 10.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Baked Yellow Plantains have similar amounts of Fiber per 14 oz.
• Both Baked Whole White Potatoes as well as Baked Yellow Plantains have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.