Comparing Nutrients in 1 kilogram Butterbur VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Butterbur	10%	2%	88%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Butterbur	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.83% 140kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.8% 36g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.3g	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	NA	6.07% 4.4g	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	NA	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Butterbur	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	163% 2.12mg	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	25% 100μg	67.5% 270μg	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	350% 315mg	140% 126mg	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	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterbur	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	103% 1030mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	193% 1.74mg	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	12.5% 1mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	75.2% 1.73mg	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	17% 120mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	193% 6550mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Butterbur vs Baked Red Potatoes:

• Raw Butterbur has 2.5 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B1, 2.5 times more Vitamin B2, 8 times more Vitamin B3, 10.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Butterbur.
• Both Raw Butterbur as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Butterbur vs Baked Red Potatoes:

• Raw Butterbur has 11.4 times more Calcium, 1.6 times more Manganese, 1.2 times more Potassium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Copper, 7 times more Iron, 2 times more Magnesium, 6 times more Phosphorus and 2.5 times more Zinc than Raw Butterbur.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole Red Potatoes contain 6.2 times more Energy, 5.4 times more Carbohydrate and 5.9 times more Protein than Raw Butterbur.
• Both Raw Butterbur as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.